Waifu gainz

This is a mostly an intermediate program. Uppers are chest and back with isolation at the end. Lowers are quad and hamstring with isolation at the end again. Arm day is just arms. Abs are hit almost every workout. Mostly compound movements train them hard add sets to your liking . Days off hit some type of cardio running is fun and boosts energy.
Feel free to switch any arm isolation for something you prefer more say a machine or cable variation. 

Made this because I need to lift for my own happiness been getting lazy thought this would be fun9

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

High Bar Squat (Barbell)

Lower

Upper 2

Front Squat (Barbell)

Single Arm Shoulder Press

Arm day

Upper 1

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