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Hey guys,

So I've been going to the gym for coming up to two years now but I have not seen much progress at all strength wise and probably mass wise either. Simply put, I had no idea wtf I was doing nor was I eating right at all. Although I'm well defined atm, I want to put on much more mass and have decided to change it all up and follow a proper program.

I'm currently 21 years old and weigh ~ 67KG, my body fat is low, not measured but I would say ~16%

I'm interested in mass more than strength at this point and I want to know whether there is a step by step (in terms of the workouts) guide out there? I'd be training 4x a week. Monday and Tuesday then Thursday and Friday due to my schedule. Is there anything like this out there?

I didn't find the right solution from the Internet.

References:

https://forum.bodybuilding.com/showthread.php?t=174317981

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