John Baron 16 set WO

1st day
Bench press or Par dip= 8 sets of 8 or 5
Incl DB bench or Laterals= 8x8 or 5
Pullup or long pull= 8x8 or 5
Bent for row= 8x8 or 5

2nd day
PBN or std DB press= 8x8 or 5
30 degree bent for DB fly or row= 8x8 or 5
Alt DB curl or preacher bar curl= 8x8 or 5
Rev curl= 8x8
Std EZ tri= 8x8 or 5
Tri press down= 8x8 or 5

3rd day
Hack squat or squats= 8x8 or 5
Leg ext= 8x8
Leg curl= 8x8
Hyper ext= 8x8
Seated bar wrist curl= 8x8
Abs as warm up and cool down

8 reps was light day
5 reps was heavy day Sometimes drank milk while
training.

Calves sometimes everyday and sometimes not.
8x8 or 4x20.
All kinds of calf work, but liked Donkey calf the best.
This is more or less what i have done for years






Power and bulk

This is what I did.

1st day
BP=8 sets of 5 reps
Par dip= 8x5
Pullups= 8x5
BFR= 8x5

2nd day
PBN= 8x5
One arm DB flys= 8x5
Bar curl= 8x5
Rev curl= 8x5
EZ bench tri= 8x5
Pushdowns= 8x5

3rd day
Squat= 8x5
SLDL= 8x5
Calf raises= 8x8
Wrist curls= 8x8

You can sub different ex. anywhere you want which I
did.
Sipped milk while training.
Warmed up with setups and hyperext.
Eat everything that is not walking.
I wish I could do it again because it was fun.
Is it for everyone? No because it's hard work.
I did not rest much between sets.