Mass And Strength Routine

Monday: Upper Body Pull 

Pull-ups 5x5

Barbell Rows 5x6

Tri set: 3x8-10 Lat Pulldowns, Chin-ups(palms facing you), barbell Curls 

Tuesday: Legs 

Squats 5x5

Deadlifts 5x5

Wednesday: Upper Body Push 

Bench Press 5x5

Press 5x5

Tri set: 3x10  Dips, diamond push ups, Tricep Push-downs

Thursday: REST

Friday: Total Body 

Squats 1x5, 2x3, 3x1

Pull-ups 1x5, 2x3, 3x1

Dips, 1x5, 2x3, 3x1

Snatch 3x5 (Optional)

Saturday & Sunday: REST