I Need a mass building workout??

[firefighterdb]

I am a firefighter so i work out at the station and dont have time on my off days. So i need a good workout for 1 day on and two days off...thanks for your help

 

[Shane0Mac]

focus on simple compound movements - bench press, deadlift, squats etc. lower reps with higher weight, something like 5x5. keep the weight heavy and make sure your diet is in order.

 

[firefighterdb]

Ok, like what percentage of weight do u use with the 5 x 5? thanx for your help

 

[BigBeazy]

Wrong section i believe, try training?