This is aimed to be a bodybuilding mixed with power lifting routine, power lifting to increase lifts and strength more rapidly. Since I don't train a specific sport I just want to get in great shape, look good, be healthy and have fun with it all. It's basically, squats, bench, deadlifts and some other compound exercises but with a little more repetition and volume then powerlifting and shoulders, arms and abs once a week. I'm 6 foot (182 cm) and weigh 95 kg ( 207.5 pounds ?), So here is my new training plan : Mon - Legs Tue - Chest Wen - Back Thur - optionally any sport, whole body stretch after warm up Fri - Legs Sat - Abs, arms, shoulders (including traps) Sun - Rest Currently I also have garden work to do every evening which is pretty physical. My current stats are : Bench press - 5 x 90 kg , not 100% sure but next time i do it I'll check and edit this more accurately Deadlift - 5 x 90 kg, that's how much I did today, I think I could have done 7 repetitions but I need to buy some gloves cause I have bad fingers and the weight almost slips out of my hands during the last set Squat - last time I did 8 x 50 cause I hurt my back a little and didn't want to risk to injure myself again, it was pretty easy ass to the floor, when I have squats again I'll update this, my guess is 5 x 70 As my squat is weaker then the other two lifts I'll do it twice a week to balance things out. I'll carry a notebook and write exact numbers of load, sets and repetitions down from tomorrow on. Do I need a supporting belt (however that is called) for dead lifts and squats cause of the spine ? I want to do this program for 7 weeks then have 1 week deloading phase and start a new program. Any support and suggestions are welcome as long as you don't get offended if I don't take every piece of advise as the truth and change my plan immediately cause of it.