4 (either antagonist split or whole-body + gap workout) weekly workouts
5 to 6 exercises per day
3-5 sets per exercises during accumulation phases, 2 to 4 during intensification phases
Big, lean, and strong
This is the ultimate plan for someone who wants both size and strength and who needs a lot of variation. If, in the past, you couldn’t follow a plan for more than 3 weeks. This is the program that will work for you.
This program will get you stronger and bigger while always bringing something new to the table.
Main methods: Pretty much every one of my main methods
Main training effect: Equal strength and size gains