What exercises/workouts and amount of hours a week would you

>>38149632
SS

>>38149656
Righto, just searched it up and it looks alright. Thanks.

Squats, deadlifts and oats. 7x/week for 4 hours.

100 push-ups
100 sit-ups
100 squats
10 km running
Every single day.

How do you work put for x amount of hours? If I follow a routine and finish in an hour or hour and a half why would I stay 2 extra hours

>>38149632
A
Squats
Bench
Deadlift
Chinups

B
Squats
Ohp
Deadlifts or cleans or rows
Curls
Either dips or cable flies or some shit like that
AxBxAxxBxAxBxx
Also eat at a 500cal plus surplus

>>38149704
It's entirely a starting program, it's not meant to be used for a long time. It gets you into lifting, a few months in go ahead and start deviating to the body type you want Anon.
There are other better programs depending on your style, but you'd need to tell us what your goals are.

OP here, goals are to add muscle, mainly to shoulders, arms, and upper part of the chest.

>>38149632
Long legs, good at stamina,just be avatar and run

>>38150354
I don't want to become a smurf, though, I want to become bigger :(