>>514142176
>bulk and progressive overload for 2 years with adequate protein
>hit every body part once a week doing anything from PPL to full body routines or a mix
>cut for 1 year to 10-12% bf
>maintain with IF eating at maintenance, can even have cheat weekends if you eat clean during the week

You can even do it in your 30s without roids unless you're obscenely fat/skinny as a starting point