Need mass workout to go with Army PT

[frorider6.2]

I'm in the Army and therefore do PT 4-5 times a week. We do pretty aggressive PT focusing a lot on sprints and running. I usually sham on the pushup days since I don't want to wear out my shoulder joints before I get to the gym. I was working out my legs once a week but they just never had time to recover because of all the runs/sprints. So I dropped my leg day and now do just 2 days a week in the gym. 1 day for push exercises and one day for my pulls. I LOVE the compound movements and try to base everything around them.

Anyway, I need a 2 day per week upper body split to put on serious mass. Since everyone always asks, I'm currently 6'2" 209lbs with low body fat. I was down to 188lbs in Iraq but want to get back up to 220ish. I know it'll be hard with the amount of cardio I do, but we all have to have goals right.

So, can anyone help a bro out?

 

[musketeer]

Check this one out:

http://www.elitefitness.com/forum/showthread.php?t=388275

 

[frorider6.2]

That's an interesting workout but not a realistic one for me. I can only make it to the gym 2 days a week, maybe 3. And I am not going to train my legs for a while.

I know everyone will critcize me for not doing squats but having a powerlifter or bodybuilder's body just doesn't work. I need to be strong AND fast. And my legs do get plenty of work with sprints and running.

Anyone else?

 

[plrpower]

Good luck,
I never found a way. I was in the marines and never weighed over 170 @ 5'9. I just tried to do hevey compount lifts the 2 or 3 time i could get to they gym. and ate protien bars with MREs while in the feild. The only guys I knew that got big while in were on the juice.