And another post 
For anyone looking for a 2-3 week program. EVEN IF YOU DONT LIKE HIT as Dan John says ANYTHING works for 6 weeks, here is a real mass builder.
he Workout
Note: Do a short warmup set before each exercise with approximately 50% of the weight you will use for the main working set. Do about 4 - 6 reps with this lighter weight, just enough to get warmed up.
* Squats 1 X 8 - 10 reps
* Leg Extensions 1 X 8 - 10 reps
* Leg Curls 1 X 8 - 10 reps
* Dumbbell Pullovers 1 X 8 - 10 reps
* Barbell Overhead Shoulder Press 1 X 8 - 10 reps
* Seated Rows 1 X 8 - 10 reps
* Bench Press 1 X 8 - 10 reps
* Barbell Bicep Curls 1 X 8 - 10 reps
* Tricep Extensions 1 X 8 - 10 reps
* Weighted Pullups 1 X 8 - 10 reps
* Weighted Dips 1 X 8 - 10 reps
* Standing Calf Raises 1 X 8 - 12 reps
* Abs - 1 X 10 - 15 reps
The most important thing is that you lift to absolute FAILURE! This is not an option. It is almost 100% necessary to have a workout partner. If you need to get 8 - 10 reps, choose a weight that allows you to get 8 - 10 reps? But not even ONE more. I am serious!
Once you reach your last rep, you should not be physically able to do another one, no matter what. If Britney Spears promises to date you if you get one more, it wouldn’t matter. You should NOT be able to do it. Only you can judge if you are truly putting all possible effort into each set.
“Unlike programs where you are doing 4 or 5
sets per exercise, you only have one chance to blast
your muscles. Don’t waste it!”
Perform each set with good form. Cheating will only hurt your gains. Do each rep slowly and do not use momentum. Each rep should use a full range of motion and take approximately 2 seconds on the way down and 2 seconds on the way up. Do not “jerk” the weight up. Slowly move it up and down. Use lighter weight if you must. This is VERY important to your gains so don’t ignore this!
Do not stop moving during any part of your set. Some people will go all the way down on squats, then come back up and lock their knees, rest for a second or two, then go back down. Do NOT do this or you will be making Baby Jesus cry. You should stay in constant motion without locking out on any exercise. Do not stop at the bottom of your bicep curls or any other exercise. Again: Keep moving for the whole set and do not lock out your arms or legs.
And also seems some authors here reccomend doing legs 1st as it helps the rest of your body.
Basically same what im doing 3 Days training 1 on 1 off etc
Another interesting thing is that people who do 12 sets per bodypart usually do not go to full failure on each set. This would be almost impossible as it would nearly kill them!
They will usually do their first few sets with ease because in the back of their mind they are saving their energy for the last few sets. Most of their sets are worthless since they are not going to failure. How often do you see somebody in your gym perform a full, balls to the wall set where they are almost about to die from the pain and effort. Not often.
Usually these people are just going through the motion, getting a good “burn”, while making a few grunts. Then they walk out feeling better than you because they did 12 sets for biceps and you only did one. Your muscles will only grow if they are forced too! Otherwise, we would all have huge legs just from walking around all day.
The workout LOOKS easy on paper, since you are only doing one set per exercise. Trust me, if you go to failure on each exercise, you will be more physically exhausted than ever before. Usually, a person works just one or two muscles groups. They walk out of the gym with burning biceps or triceps. “Oooohh… my biceps are tired! I am da man!”
Tips for each one:
Squats
Since this is your first exercise, you may want to do 2 or 3 short and easy warm up sets to get ready. This will be your hardest exercise most likely, so we put it at the beginning so you can throw everything you can at it. Lifting to failure on squats means almost falling down on your last rep. Be sure to go all the way down and have a partner or rack there to help you if needed.
Leg Extensions
Use a full range of motion. Go all the way up and all the way down.
Leg Curls
Use a full range of motion and do not "jerk" the weight up. Also from what i have read today to properly isolate the Hams, when lifting up point your toes toward your knees, when going down point AWAY from the knee. I forget the whole science will try re-find the article if no-one can offer the reason.
Dumbbell Pullovers
Your first upper body exercise. Be sure to do a good warm up set so you do not injure yourself. Lift heavy and do not rest at the top of the movement.
Barbell Overhead Shoulder Press
Do these in front of your face, not behind the neck. You can injure your rotator cuff when doing them behind the neck. Go down until the bar is about at chin level, not lower. Slow, slow, slow reps!
Seated Rows
Keep your back straight up and down. Do not move far forward or lean far backwards. You want to be squeezing together your shoulder blades!
Bench Press
Slowly, go down and touch your chest around your nipple area. Do not use momentum to get the weight up. Use a spotter and get an extra rep with his help to really blast the muscle.
Barbell Bicep Curls
Do not sway! Keep your elbows at your side and do not move them. Squeeze your biceps upward.
Tricep Extensions
Keep your body straight up, do not lean over too much.
Weighted Pullups
If you can't do pull-ups, do pulldowns. Do these slowly and go all the way up and down. Use the wide-grip bent bar.
Weighted Dips
Strap on the weight! Keep your body straight up and down, do not lean over too much. You want to be working your triceps, not your lower chest.
Standing Calf Raises
Go all the way down and up. Don't use too heavy of a weight where you can only do partial reps. Feel the burn!
Abs
Choose a good exercise that uses some resistance. Don't work your abs on any off days. Abs are normal muscles just like your shoulders and chest!
