Not op but http://www.bodybuilding.com/fun/shortcut-to-size.html http://www.bodybuilding.com/fun/shortcut-to-size.html It's a good 4-days workout program. The

Not op but http://www.bodybuilding.com/fun/shortcut-to-size.html http://www.bodybuilding.com/fun/shortcut-to-size.html It's a good 4-days workout program. The goal is to gain mass but it does so by improving strength and endurance, setting up a strong foundation for future workout. A day took me around an hour on average.