Here's a 3 day routine that should be cycled 2 times in about 7-8 days. The most unique component to this workout program is the leg day split. The first time you do legs focus on hamstrings. The second time through the rotation, target quadricep muscles.

On your quad day instead of regular squats, front squats are better for quad isolation. Dumbell sissy squats are also good quad isolators.

Deadlifts and lunges make a good combo on hamstring day.

Remember this 3-day workout should be cycled through twice within a 7-8 day period. We recommend you follow the order for each days routine recommended here to help you get ideal recovery for each muscle group. You will need to customize the days to fit your personal schedule.

Live well and hypertrophy!

Back, Hamstrings, Shins, Traps, and Upper Abs

Hamstring lifts may include: dead lifts, leg curls and lunges. . . Last is abs: crunches . . .

Chest, Obliques, Delts and Triceps

Suggested lifts: flys, delt raises, 1 arm tri-extensions. . . Last is abs: torso twists . . .

Quads, Calfs, Biceps and Forearms, and Abs

Suggested lifts: deep font-squats, leg extensions, sissy squats, calf raises . . . Last is abs: ab strap leg lifts . . .