Lower A
Squats 3x5-6
Weighted Back Extensions 3x8-10
Leg Press 3x8-10
Leg Curls 3x10-12
Ab work 3x15-18/Calf raises 3x12-15 Superset

Upper A
Incline Bench 3x5-6
Decline DB Bench 3x8-10
Lat Pulldowns 3x8-10
Bent Over Rows 3x8-10
Curls 3x8-10/Reverse Flies 3x10-12 Superset

Legs
*Squat 3x5-6
*DL 3x5-6
Good Morning 3x8-10
Leg Extensions/Leg curls (Superset 3x10-12)
Calf work 3x12-15/Optional Shrugs 3x8-10 (Superset)

Push
*Bench(Horizontal Press) 3x5-6
*OHP(Upward Press) 3x5-6
Dips or fly 3x8-10
Overhead Extensions(long head iso)-3x8-10/Ab work-3x12-15 (Superset)
Lateral Raises 3x10-12

Pull
*Pendlay Rows(Horizontal Pull) 3x5-6
Yates Rows(Upward Pull) 3x5-6
Lat Pulldowns(Downward Pull) 3x8-10
Reverse Flies/Overhead face pulls (Superset 3x10-12) (For facepulls think 135-150 degree incline for the angle)
Curls 3x8-10

Mon-Lower A
Tue-Upper A
Wed-Rest
Thu-Legs (w/ DL)
Fri-Push
Sat-Pull
Sun-Rest
Repeat

This post was edited by dirTyMan on Sep 26 2015 11:40pm

Skipping day before legs just a personal preference? I always preferred rest day after legs (Thurs rest) to give a day off. Also because if I didn't go in the day before it gave me a reason to consider doing upper since I got a rest day.

Also out of curiosity; why leave out leg extensions on Monday but superset them on Wednesday when it appears you're going to have a heavier day on Wednesdays?

Honestly I've been doing the LPP rest LPP for the past year.

Just felt like switching it up a little bit. I always prefer rest day before legs but the program just worked out this way

If this routine consists of you actually adhering to it then I think it's the best routine ever.

Id just stick to a lpp off lpp off repeat

dis

I like the upper lower / ppl combination

good idea

I haven't missed a week in over a year...

I'd say for leg day just do squats and deads and be done. Maybe throw some calf raises in but if you really are squatting and deadlifting to full potential that alone will take an hour and you'll be physically dead.

I might not even dead. Haven't in 8 months honestly. I was dead after those days and the soreness wasn't worth it so I'll probably replace reads with lunges.

Other than that anything that needs improving?

This post was edited by dirTyMan on Sep 27 2015 11:47am