i train 4 days and if time i do touch up all body pump workout'upper body'legs 1x is plenty for me plus my leg workouts are greuling..
mon.. chest/tri abs ..i train around 1:15 to 1:30 ,rest maybe 30 to 45 sec between sets with traing partner if alone less,i pyramid sets slightly little increments of added weight 'back/legs i can add much more on sets pyramid wise.i generally do 14-17 chest 5 exercises,tris 11-12 3 exercises
wed back/bi/abs,,back volume /heavy weights 'relative'moved,5 movements 15-17 sets inc hypers 18 then,bi's 3-4 exercises 9-11
thurs delt/calve/forarms 4-5 delt movements reps/reps/reps on delts 'pump them alot moderate weight,traps heavish but reps still no less than 10
fri off or pump day
sat legs usually if not sun legs and sat pump day if needed or able to do,,
leg day sometimes heavy or supersetted or giant sets lots of reps,,on avg 13 sets quads 6-7 hams and calves that day
i do 'zero'cardio...i have 3 small kids and work 10 hrs days lunch at my desk'strange set up i know'company frowns upon a lunch hr 'in car industry.so 4 full day hard training works good for me.
my diet simple and i enjoy food and not'only standard bbing foods'but still keep in check/portions /quality of protein/fats ,,i play with carbs good and bad depending on wanted condition/look..usually now i stay ripped 'no real offseason'if u don't compete there is no off season..
hope you read or just ignore no hard feelings