Heres exactly what I do, in case you wanna use that to make your own program


day 1: chest/triceps/biceps (flat bench press, incline db press, cable flies, 1 hand db curls, triceps pushdowns on cable with rope, hammer curls on cable with rope, superset weighted dips + diamond pushups)
day 2: legs/abs (back squats, superset hamstring curls + leg extension, calf raises, 5x10 hanging leg raises)
day 3: shoulders/back (ohp, 1 hand cable raise, superset db side raise + front raise, db rear delt raise, weighted wide pull ups, lat pulldowns reverse close-grip, 1 hand horizontal pull, incline row, shrugs)
day 4: rest
repeat

4 sets for compound movements and 3 sets for others

no deadlifts i have lower back problems, but do them if u can

This post was edited by -DeToX- on Feb 9 2015 10:07am

Legs/Push/Pull/ then either off repeat or just repeat.

Doing some sort of olympic lift (p. snatch, snatch, p.clean, C&J), squats, pulls & core pretty much every workout, same goes with chins & ringwork.
Then some sort of bodybuilding as auxiliary work. Chest & shoulders and back & arms every other workout.

Once a week I do strongman training such as fatbar, farmers, sleigh/prowler combined with like an hour of calisthenics.

Rest when I feel like it.

Monday wednesday: Chest Shoulders Ab/Obliques
Tuesday Thursday: Legs Back
Saturday: Work on what I feel like working on

M - Chest / Tri
T - Back / Bi
W - Shoulders / Legs

Repeat Th-Sat

Sun - Rest

M- Chest/Tri
T- Back/Bi
W-Legs/abs
Th-Shoulders/back (light)
Fri-arms
sat-legs/abs

aesthetik of peace routine of prosperity

At OP

I do fullbody workout (3 compound exercises each day + 1 ab exercise for accessory, might add more later) 3 times a week.
I just started out after a break though.
As long as I can keep linear progression I will stick to this simple format as improving 3 times a week is more effective than once a week (until Linear progression starts halting, ill do a more specialized lower/upper split).

Ive had good success with this in the past.

This post was edited by Dragon_Reborn on Feb 9 2015 07:09pm