My clean bulk plan by Mattias Sisu Romare. Thank you, bro!

Work days:
50g fats
370g carbohydrates
245g protein
= 2945 kilocalories

• Meal 1: 3 whole eggs, 1 cup oats grit (Measure dry)  
• Meal 2: 8 oz white rice, 1 cup egg whites
• Meal 3: 8 oz white rice, 6 oz chicken breast (weigh cooked) 
• Pre-Workout: 75 g dextrose, 1.25 scoop whey, 10 g glutamine, 5 g creatine
• Meal 5:  8 oz white rice, 6 oz chicken breast (weigh cooked) 
• Meal 6: 1.5 cup egg-whites, 1 oz almonds

Rest days: 
50g fats
350g carbohydrates
260g protein
= 2960 kilocalories

• Meal 1: 3 whole eggs, 1 cup oats  (Measure dry)  
• Meal 2: 8 oz white rice, 1 cup egg whites 
• Meal 3: 8 oz white rice, 6 oz chicken breast (weigh cooked)
• Meal 4: 8 oz white rice, 6 oz chicken breast
• Meal 5:  8 oz white rice, 6 oz chicken breast (weigh cooked) 
• Meal 6: 1.5 cup egg whites, 1 oz almonds

HYPERPOWER TRAINING PLAN

Area of emphasis: hypertrophy and power

M: Quads PWR / Hams HPR / Calves HPR

T: Chest PWR / Triceps HPR / Back HPR

W: Rest

T: Hams PWR / Quads HPR / Calves HPR

F: Chest HPR / Biceps HPR

S: Rest
S Rest

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This is my current training plan, designed specifically for my goals, with consideration in improving my weak points (chest and legs.) PWR rep schemes follow Jim Wendler's 5 3 1 system, HPR rep scheme follows my modification (10 8 6.)

Monday: Quadriceps PWR / Calves HPR / Hamstrings HPR

Back Squat

Seated Calve Raise

Stiff Leg Deadlift

Prone Hamstring Curl

Calve Press

Tuesday: Chest PWR / Triceps HPR / Back HPR

Flat Barbell Press
Triceps Dips

Pull Ups

Barbell Row

Dumbbell Shrug

Thursday: Hamstrings PWR / Calves HPR / Quadriceps HPR

Conventional Dead lift

Barbell Calve Raise

Front Squat

Leg Extension

Single Plate Calve Raise

Friday: Chest HPR/ Biceps HPR

Incline Dumbbell Press

Flat Dumbbell Press

Decline Dumbbell Press

Dumbbell Fly
Preacher curls 

EXPLOSION TRAINING PLAN (VOLLEYBALL)
Area of emphasis: Full body explosion, core stability
- train with proper form and tempo
- static stretching on trained muscles (protagonists and antagonist) in between work sets & post workout
     ex. Bench press - stretch chest/triceps/anterior deltoids(pro.) & lats/biceps/posterior deltoids(ant.)
- rehydrate with water in between sets
- focus on core strength and tension during on major compound lifts (squat, bench, dead lift)
- focus on isolated strength (mind and muscle connection) on auxiliary lifts
- focus on explosive tempo on body weight movements
     ex. Jump squat - explosive positive jump, slow negative squat

Monday: Legs/Core

Tuesday: Chest/Back

Wednesday: rest

Thursday: Legs/Core

Friday: rest

Saturday: Explosion/Cardio (Full body)

Sunday: rest

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MONDAY: LEGS/CORE (1 hour)

0. Warm-up (10 minutes)

           

            a. 5 minutes low intensity cardio

            b. dynamic leg stretching

1. Back Squat (25 minutes)

Gluteus/Quadriceps (compound lift)

Focus: strength/power

            a. 2 Warm-up sets: 12 reps, 10 reps

            b. 3 Work sets: 6 reps, 4 reps, 2 reps

            c. 1 Cool-down set: 12 reps
 Videos

2. Jump Squat (15 minutes)

Gluteus/Quadriceps/Calves (bodyweight movement)

Focus: hypertrophy/explosion

            a. 3 work sets x 10 reps
 Video 

3. Plank & Side Plank hold (10 minutes)

Core (isometric tension)

a.       1 work set: hold to failure (for each position)

Video

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TUESDAY: CHEST/BACK (1 hour)

0. Warm-up (10 minutes)

a. 5 minutes low intensity cardio

b. dynamic upper body stretching

c. rotator cuff exercise

1. Flat dumbbell press (15 minutes)

Pectorals /Anterior Deltoids/Triceps (compound lift)

Focus: strength/power

           

a. 1 Warm-up set: 12 reps

            b. 3 Work sets: 6 reps, 4 reps, 2 reps

            c. 1 Cool-down set: 12 reps
 Video

2a. Flat dumbbell fly (5 minutes)

Pectorals/Anterior Deltoids (auxiliary lift)

Focus: hypertrophy

            a. 2 work sets x 12 reps

Video

2b. Dumbbell Pull over (5 minutes)

Pectorals /Latissimus Dorsi (auxiliary lift)

Focus: hypertrophy

            a. 2 work sets x 12 reps

Video

3. Pull up (10 minutes)

Latissimus Dorsi/Biceps (bodyweight movement)

Focus: hypertrophy/explosion

            a. 2 work sets x failure

Video

4. Dumbbell row (15 minutes)

Latissimus Dorsi/Biceps (compound lift)

Focus: strength/power

           

a. 1 Warm-up set: 12 reps

            b. 3 Work sets: 6 reps, 4 reps, 2 reps

            c. 1 Cool-down set: 12 reps

Video
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THURSDAY: LEGS/CORE (1 hour)

0. Warm-up (10 minutes)

a. 5 minutes low intensity cardio (5m)

            b. dynamic leg stretching (5m)

1. Conventional Deadlift (25 minutes)

Gluteus/Hamstrings (compound lift)

Focus: hypertrophy/strength

a. 2 Warm-up sets: 12 reps, 10 reps

            b. 3 Work sets: 6 reps, 4 reps, 2 reps

            c. 1 Cool-down set: 12 reps

Video

2. Power Clean (15 minutes)

Gluteus/Hamstrings/Trapezius (compound lift)

Focus: hypertrophy/explosion

a. 3 work sets x 8 reps

Video

3. Plank & Side Plank hold (10 minutes)

Core (isometric tension)

a.       1 work set: hold to failure (for each position)

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SATURDAY: EXPLOSION/CARDIO (FULL BODY) (45 minutes)

0. Warm-up (10 minutes)

           

            a. 5 minutes low intensity cardio

            b. dynamic stretching

1. Upper body Plyometrics (10 minutes)

Upper extremity (bodyweight movement)

Focus: explosion

Videos

2. Lower body Plyometrics (10 minutes)

Lower extremity (bodyweight movement)

Focus: explosion

Video

3. Sprint (15 minutes)

Full body (bodyweight movement)

Focus: explosion/cardio

            a. 15 work sets: sprint 15 seconds, walk 45 seconds (each set)
Videos