a split i've been having sucess with.

[view]

edit: Oops, don't know what happened during the first posting.


anywho, it has been quite sucessful in adding size and strength together. oddly enough my legs really grew off of this, which is strange as I was only squatting once per week... maybe the sprints really do their job too. I ran the 5x5 until I hit the wall and then moved to the 3x3 rep scheme. I actually really shouldn't have even included the rep shceme for the assistance work (and yes there is a lot lol). really, I used hst type work for that... started with 15 rep weights (sub max) and moved up 5-10 pounds a week for the whole thing.

monday
-bench press 5x5
-incline db 2x10
-incline machine press 2x10
-12x100 meter sprints

tuesday
-deadlifts 5x5
-pulldowns 2x10
-cable rows 2x10

wednesday
-standing BB press 5x5
-db laterals 2x10
-bent over laterals 2x10

thursday
-squats 5x5
-leg press 2x10
-leg extensions 2x10

friday
-close grip bench 5x5
-dips 2x10
-bb curls 5x5
-db preachers 2x10

 

[Protobuilder]

edit: Never mind. LoL

 

[Cynical Simian]

Looks pretty solid - compound lifts that cover most of the body and a focus on increasing them in a given rep range. I say "most" because of one somewhat glaring omission: you don't have any heavy row/chin/clean work in there. Maybe put those on Friday; you should still have plenty left in the tank for the rest of what appears to be "arm day".