CARDIO : biking or power walking 4-5 times per week , 40 mins per session. Abs trained each cardio session

DIET : I eat high protein , medium carbohydrate, and low fat diet. I believe to get optimum muscle growth you should eat at least 2.5 grams protein per pound your weight. So for me I am eating around 750 grams of protein e.g. 302lbs x 2.5 = 755 grams protein. Supplements should be used as just that , products that supplements your diet. I say...
" you need to eat real food to get real growth ".

TRAINING : here is more of a breakdown of the exercises, reps and sets I am currently performing in the off-season. I will put some weights that I am using down but with some machines we get people standing on them etc to add more weight so will just leave those weights out, also we deal in kg over here not lbs so they may be 1-2 lbs out depending on my maths. Also all the weights that I state are real weights that I lift not things that I came up with while dreaming like a lot people do.

Day 1 Calves / Chest

Calves
Standing calf raise x 12 ( stack ) , 10 , 8 , 8 ( have person add more pressure each set )

Seated calf raise x 12 ( 360 lbs ) , 10 ( 450 lbs ) , 8 ( 540 lbs ) , 8 ( 630 lbs ) (we perform seated calf raise on smith machine with bench as we have no seated calf raise )

Chest
Flat bench x 15 ( 225 lbs ) , 10 ( 315 lbs ) , 10 ( 405 lbs ) , 7 ( 495 lbs) ,
5 ( 540 lbs )

Incline bench x 10 ( 225 lbs ) , 10 ( 315 lbs) , 8 ( 405 lbs ) , 6 ( 450 lbs )

Crossovers x 15 , 12, 10 , 15

Day 2 Back
Weighted Chins x 15 , 12 ( 45 lbs ) , 10 ( 90 lbs ) , 8 ( 101 lbs )

Bentover row x 15 ( 225 lbs ) , 12 ( 315 lbs ) , 10 ( 405 lbs ) , 8 ( 495 lbs )

Pulley row x 12 , 10 , 8 , 15

Day 3 Arms

Biceps
Standing e-z curl x 12 ( 117 lbs ) , 10 ( 162 lbs ) , 8 ( 184 lbs ) , 7 ( 207 lbs )

DB standing hammer curls x 12 ( 101 lbs ) , 10 ( 112 lbs ) , 10 ( 124 lbs ) ,
10 ( 124 lbs ) these are the heaviest db in our gym we would go heavier…

Triceps
Tricep pushdown x 15 , 12 , 10 , 8

Skull crusher's e-z x 15 ( 117 lbs ) ,12 ( 162 lbs ) ,10 ( 184 lbs ) , 8 ( 207 lbs )

Day 4 Quads
Leg extensions x 15 , 12 , 10 , 10

One leg legpress x 15 ( 450 lbs ) , 12 ( 630 lbs ) , 10 ( 810 lbs ) , 8 ( 1080 lbs ) I worked these weights out by adding plates I don't know how much the legpress weighs so add that on.

Hack squat x 15 ( 270 lbs ) , 12 ( 450 lbs ) , 10 ( 540 lbs ) , 7 ( 630 lbs ) All leg exercises are right down as deep as can go none this half rep stuff

Day 5 shoulders
Shoulder press behind neck X 15 ( 225 lbs ) , 10 ( 315 lbs ) , 8 ( 360 lbs ) ,
7 ( 405 lbs )

Cable side lateral behind back x 15 , 15 , 15 , 15

Barbell shrugs x 12 ( 315 lbs ) , 10 x ( 405 lbs ) , 10 x ( 495 lbs ) ,
8 x ( 585 lbs )






Day 6 Rest

Day 7 hamstrings
Lying hamstring curl x 15 , 12 , 10 , 8

Stiff leg dead lifts x 15 ( 225 lbs ) , 12 ( 315 lbs ) , 10 ( 405lbs ), 7 ( 450lbs )

Lying hamstring curl x 15

I have trained many different ways in the off-season but at the moment seem to be getting good results from 6 days on 1 off . One key I can give for training is don't be scared to change things around if not working, I will always give an exercise a good couple months to see results in muscle gain as well as strength. Another point to make is if you are getting good results from a set of exercises or just one in particular don't change it until the results stop. You could be missing out on some good muscle gains by just changing exercises for the sake of doing something new.