Alex's Journey

Let’s start with pictures:

In the first picture I’m halfway through my cutting diet at about 173lbs, the second picture I’m at the end of my cutting diet at 153lbs. In the final picture I’m done my clean bulk at 170lbs. My focus now is strength while still eating a clean but fairly loose on weekends bulking diet.

Now that you’ve seen some real results I can take you through what my routine looked like.
All sets we’re taken to failure, not close to failure. Failure. Each week I would push myself to do 1-2 more reps than the last week. If I was not successful I would implement a dropset. Upping the intensity. The nature of this program is to be as progressive as possible.  8-12 reps for all sets once you hit 12 reps up the weight. 2 Sets per exercise. Yes only 2 sets so make them count. Each body part was worked twice per week. I got good results with this program for 6 to 7 weeks before you get too sore to continue. I would take a one week break or go easy for one week every 6th or 7th week.

Monday
Incline BB Bench
Flat DB Bench
DB Pullover
Pullups
Close grip pulley row
Smith machine shoulder press
Side raise
Bent over rear delt raise
BB Shrugs
Crunches
Hanging Leg Raises

Tuesday
BB Curl
Incline DB Curl
V-Bar Pressdowns
Skullcrushers
Smith machine calf raise
Seated calf raise
Smith Squat
Leg extension
Stiff Leg deadlift
Oblique ball twists

Thursday
Decline Smith Bench Press
Incline DB Bench
DB Pullover
Closegrip Pulldowns
Wide-grip Bent over BB Row
Shoulder DB Press
Upright Row
DB Shrug
Incline Leg Raise
Crunches

Friday
BB Preacher curl
DB alternate curl
single arm DB overhead tricep extension
Close-grip Bench Press
Leg Press Calf raise
Leg Press