Normally do a split program chest/tris, back/bis, rest then shoulders/calves/abs then legs. With 4 main ex and 3 for smaller group around 8-12 reps and 3-4 sets each. Usually change up exercises and chuck in negative sets and drop sets and pause rest to really fatigue muscles.
Wanted to start lifting heavier/less reps to help bulk up but most say 5x5 but really need a spotter
Whats some of the brothers go to programs?