LaggingBiceps

Ok, I'm making this journal and I'm going to be 100% dedicated to it and coming to it everyday :fingersxd

My short term goal is to lose some fat but that'll be hopefully no longer than a few weeks. Then I'm planning to do a clean bulk with more calories than usualy, but no dirty food.
My long term goals are to get stronger for football and also add on lots of size.

I'm going to start this routine on Monday.

Every bodypart, I put in 3-5 exercises that I'm going to be rotating every 3 weeks.

Monday-Max Effort Lower Body
Squat/Deadlift/Good Mornings/Rack Pulls/Power Cleans 1x1
Lunges/SLDL/Leg Press/Romanian Deadlifts/GM 3x5
Weight Crunches/Side Bends/Russian Twists 3x6
Hyperextensions 3x8
Standing Raise/Seated Raise/Standing Raise 4x6

Tuesday-Max Effort Bench
Incline Press/Flat Press/CGBP/Floor Press/Board Press 1x1
CGBP/Lockouts/Skullcrusher/Tricep Overhead Extension/Tricep Pushdowns 6x5
Machine Rows/Barbell Rows/Rack Pulls/T-Bar Rows/Lat-Pulldown 4x6
Face Pulls/Shoulder Press/Military Press/Behind the Neck Raises/Pec Dec Rear Delt 3x10

Thursday-Dynamic Effort Lower Body
Speed Squat 10x3 65%-85%
Lunges/SLDL/Leg Press/ Romanian Deadlifts/GM 4x8
OR
Deadlifts 8x1 60%-70%
Weight Crunches/Side Bends/Russian Twists 3x15
Standing Raise/Seated Raise/Standing Raise 4x12

Friday-Dynamic Effort Bench
Speed Bench 10x3 50%-60%
Incline/Flat/Decline/Dumbell Presses 3x10
CGBP/Lockouts/Skullcrusher/Tricep Overhead Extension/Pushdowns 3x12
Machine Rows/Barbell Rows/Rack Pulls/T-Bar Rows/Lat-Pulldown 4x10
Face Pulls/Shoulder Press/Military Press/Behind the Neck Raises/Pec Dec Rear Delt 3x15
Barbell Curls/Hammer Curls/Machine Preacher Curls 4x10
Plate Pinches/Thick Bar Holds 3x60

As you can see, I'm doing less volume than usualy because of little calories from cutting. Once I start bulking, I'll be adding sets slowly.