too many people adopt the bodybuilding template and look disproportionate apart from,, uh, actual real life bodybuilders because they understand the pump and they understand how to grow their muscles the correct nutrition and the correct systems of working out

wannabe bodybuilding fans simply train disproportionately because the magazines show templates of chest and back, shoulders and arms and legs and abs

then you ask them why they are so built on their upper bodies and yet have such small and puny legs with no shape

its simple because judging by that layout above the legs have been trained once a week if its been remembered to train them, and the upper body has been trained twice a week, logically by that layout if you were to do that year round you would have much smaller legs than your upper body

and what a waste, as so much power and athleticism is generated from the lower body

my solution is to using the power lifts and structure a 3 day split workout to cover the entire body using them

squat day

back squats x 4 sets x 8 reps
front squats x 4 sets x 10 reps
lunges x 4 sets x 12 reps each leg
leg extensions x 4 sets x 15 reps
leg raises x 4 sets x 20 reps
sprints x 4 sets x 45 second max speed

deadlift day

deadlift x 3 sets x reps
wide grip deadlift x 3sets x 4 reps
snatch x 3 sets x 2 reps
clean x 3sets x 2 reps
clean and jerk x 3 sets x 1 rep
bent over row x 3 sets x 10 reps
pull ups x 3sets x 9 reps
barbell curls x 3 sets x 8 reps

bench press day

bench press x 4 x 7 reps
incline press x 4 x 8 reps
military press x4 x 10 reps
narrow grip press x 4 x 12 reps
skullcrushers x 4 x 15 reps
sit ups x 4 sets x 25 reps

try this out for balance and solidity

best training to you