welp, lately i've been all over the place in my work outs (random excercises, muscles on non-consistent days) ive been doing chest on monday for awhile now, because I feel its a lagging muscle, however muscles do adapt, but i havent really changed it up, also have been doing heavy weight 4-6, same number of sets for a long time now aswell.
The basis Of this MAX OT program is a Monday-friday routine, off days are the weekend, but again it's got me doing 4-6 rep range and starting with legs on monday
And I was going to throw in HIIT cardio on weekends
as far as diet goes im just stuffing my face with w/e i got aslong as its decently clean
but this is the whole 12-week write up
AST Sports Science - Max-OT Introduction