After warmup, perform 2 sets per exercise using a rep range of 5-8 reps unless otherwise instructed with good form. Please note that I did not say textbook perfect form. Perfect form only gets you so far. We have to apply controlled cheating. It would be wise for you to have a spotter on hand for your chest, quad, and shoulder exercises. The key here is INTENSITY. I cannot stress this enough. INTENSITY is key! It is also important to change the order of the exercises everytime you train a particular bodypart. Keep your muscles confused. Make sure you explode during the concentric phase of the lift(the contracting phase) and fight and control the weight during the eccentric phase.
Here we go:
back-deadlifts, barbell rows alternating each week with underhand and overhand grip, weighted pullups alternating each week with wide grip and underhand close grip, and 1-arm dumbbell rows
traps-upright rows, dumbbell shrugs
chest-incline press, incline dumbbell press, bench press
shoulders-seated dumbbell press, standing side laterals, bent-over rear delt laterals
biceps-standing EZ-bar curl, alternating dumbbell curls, 1-arm cable preacher curls
triceps-weighted dips stressing the triceps, straightbar press-downs, overhead cable extensions
forearms-reverse barbell wrist curls, behind back barbell wrist curls
quads-squats, leg press, leg extensions
hamstrings-lying leg curls, seated leg curls, stiff leg deadlifts
abs-hanging leg raises 2 x 12-20, weighted decline crunch 2 x 12-20
calves-weighted 1 leg standing calf raises, seated calf raises
That's the program. I know it doesn't seem like much but if you do this with the correct intensity, that's all you'll need to destroy the target muscles. You want to go all out b/c you will be in the gym no longer than 45 minutes at a time now. It'll be a nice change. You should also be able to attain an unbelievable pump when you train this heavy. Now for the diet part.
For the diet, you're going to bump up your carbs up a lot especially from low glycemic carbs such as wheat bread and pasta. You have to do this everyday or it will amount to little. In the end, we want the sum(you) to be greater than all of its parts(training and dieting). Consistency is key when it comes to dieting.
daily calorie recommendations:
bodyweight times 2 then add a Zero
example: 185 lbs x 2 = 370 now add a Zero to get 3700 calories per day
3700 calories broken into 5 or 6 smaller meals throughout the day
Don't worry too much about getting fat. If you're motivated enough to gain mass then you will surely be motivated enough to get lean when the time calls. However, if you are extremely self conscious about gaining extra fat, then you might not want to try this program. You can try to keep the fat mobilized by performing low intensity cardio for 30-45 min. 2-3 times a week. The biggest mistake I see when talking to people about weight lifting is that they want to "get huge and lean" at the same time. It's kind of counterproductive, wouldn't you say? Pick one or the other and concentrate solely on that.
Take a multivitamin with your first meal, and 500 mg of vitamin C with every meal. That's as simple as it gets. Remember that carbs and protein contain 4 calories per gram, and fat contains 9 calories per gram. Most of your fats should be from good fats such as essential fatty acids, polyunsaturated, monounsaturated, CLA's(conjugated linoleic acids), flaxseed oil. I personally recommend Extra Virgin Olive Oil. It's cheap and it's readily available. besides, it doesn't taste that bad. I want you to track your daily caloric intake also as close as you can. Track your bodyweight also by the week. DO NOT weigh yourself everyday. Weigh once a week in the morning using the same scale and wearing the same amount of clothes. If after 2 weeks, you're still not gaining weight, then I would up your calories by 250-500 calories for the next 2 weeks. If the your inner self is perfect, then you should be in an anabolic state and you should gain a few pounds a week. Not to mention, your strength will be shooting through the roof. Apply this program with my theory of using forced reps of gains in mass and strength and I can assure you that you will be buying new clothes soon. Train hard, train smart, train naturally!