mrhulahoop

OK.......

Firstly you dont really want to be doing squats and deads on the same day as they both work the lower back, and they are both intensive exercises that will take it out of you.

If you want to train twice a week, try something like this:

Day A: Squats, incline bench press, dips.

Day B: Deadlifts, pull ups and/or barbell rows.

If you want throw some bicps curls in and calf raises.

A two day spilt is open to interpretation though, this is just one way of doing it.

You dont want to be adding too much to the bar each week, add tiny increments to your deads and squats weekly, and your poundages will build up over time. If you are stuggeling to complete your set, back of a bit. You dont want to overtrain. If you are getting close to overtraining reduce the poundages by maybe 15 % then work your way back up, and then hopefully beyond what you previously could lift.

Drop the junk food, eat as cleanly as possible, the more 'clean' calories you consume the easier it will be for you to bulk without getting too fat. Consume a high protein high, 'low glycemic' index carb meal about once every three hours 6 or 7 times a day. Each plenty of veg and fibre. Get a good amount of sleep each night. Take a few days rest between workouts and dont train again until you feel ready.

Don't go boozing it all the time.

Thats it in a nutshell.