My goal is to build a powerful, athletic looking physique: Not so much body builder, but more NFL - Bill Goldberg in his prime (I'd like to be big through the shoulders, traps and neck). I'm not expecting to actually get that huge, just trying to paint an idea of what I'm looking to accomplish. I'm over a year removed from 6 hours of Muay Thai training a week so my long, lean MT body has turned into a soft mid section and long, skinny arms, bleh. I haven't done strength training in over 5 years, aside from dabbling in Olympic lifts the past 5 months. I've been bodyweight and martial arts only since forever. I did lift a lot in my teen years. I'm 30 right now. I have squat stands very simalar to this http://ep.yimg.com/ay/fitnessgiant/valor-fitness-bd-3-squat-stands-4.jpg, an Olympic weight set, a door frame pull up thing, and a 55 and 80lbs kettlebell. Day 1 - Pushing Back Squat 3x8 Thrusters 3x8 Overhead Press 3x8 Floor Press 3x8 (I don't have a bench, but I can use the squat stands on the floor, plus benching has always been rough on my shoulders) Day 2 - Pulling Zercher Squats 3x8 (okay, quads are a push muscle, but it engages the back MORE than back or front squat) Hang Cleans 3x8 Bent Over Row 3x8 Deadlift 1x5 Pull Ups 6x3 Day 3 - Full Body Olympic Snatch 3x3 Olympic Clean and Jerk 3x3 Turkish Getups 2x2x2 I've gotten through week one. My quads are TOAST. DOMS in other groups hasn't been very bad. Just wondering if I should add more, or any tweaks you guys may think is beneficial?? Thanks!