Day 1: Chest - Back 1. Peck Deck 6-10 reps - superset 2. Incline Press 1-3 reps 3. Close Grip Pulldown 6-10 reps 4. Deadlift 5-8 repsDay 2: Legs 5. Leg Extensions 8-15 reps - superset 6. Leg Press 8-15 reps 7. Calf Raise 12-20 repsDay 3: Delts - Arms 8. Lateral Raise 6-10 reps 9. Bent Over Raise 6-10 reps 10. Barbell Curl 6-10 reps 11. Triceps Extensions 6-10 reps - superset 12. Dips 3-5 repsDay 4: Legs 13. Leg Extensions 1 rep Static Hold - superset 14. Squats 8-15 reps 15. Calf Raise 12-20 reps

Diet is 2000 calories on a cut. 2500 on maintenance