training programs

By varying your exercises strategically not only will you gain strength and muscle faster, but you lay the platform for continued long-term progress over successive phases.
It appears that volume is the key determinant of success when it comes to gaining muscle mass, so make this work to your advantage.
There's a lot of science and theory about how train body parts for hypertrophy. The great variable, though, is always you. Your adaptations are totally unique and individual.
When it comes to planning your training: adapt what is useful, reject what is useless, and add what is specifically your own.