Goal is to be healthy and look masculine, get ripped (I know it's a diet question too). I know it's not a bodybuilding forum but I'm on sherdog, it's the only forum i really read or post on (been lurking since about 2005), I see no reason why looking good while being strong can't be a legit goal. I do mainly compound lifts and free weights, cables only for my back cause I can't do pull ups even when I was in good shape, but when I'll get stronger I'll incorporate them. Volume is how much I feel I need, I try to work as hard as I can possibly motivate myself for about 1 hour and 15 minutes. I didn't list all exercises cause they vary but the main goal is to do real exercises and really work the muscle that is on that day. I've been lifting on and off for about 6 years but with huge intervals between so I'm not very strong, mediocre at best compared to other lifters but def better then some starters or clueless people - what I'm just trying to say is that I do have experience. I want the best routine (I know there is no best) and don't shy away from extra effort. Mon – Quads (squat), shoulders, traps Tues – Back (rows), power clean Wed - Chest, triceps, biceps Thu - Hamstrings (Dead lifts, lungs sometimes), abs, neck Fri - Kickboxing on heavy bag and sprints Sat - Circuit training (all compound lifts included) Sun - Rest Also I want to do some cardio 1 hour after breakfast for about 30 minutes of rather high intensity depending if my legs are sore and stretch afterward. I get a lot of rest, so I can work hard, I need to improve sleeping time tough (go to bed earlier) This is the first time I post here, so try to be nice.