Let's just agree that I know a lot of fitness stuff, this "friend" knows a lot of fitness stuff, and Mad_fer_it knows how to follow / copy and paste a routine.

What you'll see about mine (as and when I write it tomorrow and every following Sunday) is that you'll never do the same routine twice; you'll never train more than 30 minutes at a time (so that you say in a non-atrophic testosterone state); and that you'll mix the five fitness elements (hypertrophy, cardiovascular endurance, muscular endurance, muscular strength and flexibility)

But I'm sure Mad_fer_it already knew that as he is obviously so well versed on all elements of sarcomere and sarcoplasmic hypertrophy.

Seriously man, I know my shit. Sure your friend does too; but don't question me on what I do for a living...