I get many PM's and emails from people who do not want to do much cardio and eat many carbs. They cannot find the balance to achieve their goals. This workout is going to be effective only if your diet is on point. Protein intake, relative to your personal stats, should be high (about 1.5 grams per pound of lean mass) and healthy fats should also hover around 50% or more, of your daily intake. Carbs should come from veggies. After about 8 weeks, you should introduce starchy carbs into the mix (for about two weeks) and you will see continued gains in muscle while BF remains stable. Monday: Squats: 1 x 20 Pullover and Press: 2 x 10 Pull Up: 20 total reps (completed in as many sets as necessary) Standing Overhead Press: 2 x 10 Barbell Curl: 2 x 10 Seated Calf Raise: 2 x 6-8 Wednesday: Stiff Leg Deadlift: 2 x 15 Barbell Row: 2 x 10 Incline Barbell Bench Press: 3 x 8 Incline DB Curl: 2 x 8 Weighted Dips: 3x6-10 Friday: Leg Press: 3 x 10 (3 sec down, explode up) Explosive BB Shrugs: 2 x 10 Flat DB Bench Press: 2 x 10 DB Hammer Curl: 2 x 10 Lying DB Tricep Ext: 2 x 8 Standing Calf Raise: 2 x 6-8 Most sets, after a warmup set or two, should be taken to failure. Increase weights once you are able to hit the highest reps specified, If you can dedicate 8 weeks with this routine, expect to see excellent results with strength, BF reduction, and a leaner, fuller physique.