Rise of the phoenix

Full body training for size and strength 

This program consists of heavy, light and medium days to take you through a wide variety of exercises and rep selections throughout a 5 day week to keep progression moving along.
Ideally the program would be run as
Monday: heavy
Tuesday: light
Wednesday: medium 
Thursday: rest
Friday: heavy
Saturday: light 
Sunday: rest
Then repeat the same the next weeks. Adding weight to the bar once all reps in the sets have been reached. 
This approach will give you the opportunity to hit all muscles 60 times within a 12 week period, plenty of times to make improvements in both strength and size.

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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

Heavy day

Dead Hang

Light day

Medium day

Cable Crunch

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