2 on, 1 off routine
split:
quads,hams,calves
chest,shoulders,triceps
back and biceps
abs whenever
4-6 work sets a bodypart max. generally very few sets to absolute failure during workout. high frequency important, regulate volume and percieved effort.look to progress on a monthly basis as opposed to a every workout(ala HIT). Consistency in training, eating,resting everything.