It's super basic but it should serve you well for ~4-6mo in a row if you don't want to prioritize strength all that much, but rather would like to go the hypertrophy/size route. Weight stays the same for the 4 weeks, Week 1-3 ramps volume up, Week 4 is a a little deload, and then you restart the cycle with (ideally) higher weight. Each day is 1 hour+ of workouts so make sure you have the time to take all the rest needed, which may be more than 90 seconds in your individual case.
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