I designed it myself, based on many stuff I read, but majorly it's just to my personal liking, the way that I would enjoy lifting because it would be fun and not boring I think. 3 day push/pull/legs split. Switch between A and B every week. Switch some exercises every 3-4 weeks. A: Mon. Push 1.Working up to a low rep balls-out Vertical Push (triples,doubles,singles, PR attempts, etc.) 2. Moderate Horizontal Push (5x5) 3. Random light push stuff (3x8-10) Wed. Pull 1.Heavy low rep Deadlift with PR attempts. 2.Working up to a low rep balls-out Vertical Pull (triples,doubles,singles, PR attempts, etc.) 3. Moderate Horizontal Pull (5x5) 4. Random light pull stuff (3x8-10) Fri. Legs 1. Heavy Squat 5x5 2. Random core stuff B: Mon. Push 1.Working up to a low rep balls-out Horizontal Push (triples,doubles,singles, PR attempts, etc.) 2. Moderate Vertical Push (5x5) 3. Random light push stuff (3x8-10) Wed. Pull 1.Heavy low rep Deadlift with PR attempts. 2.Working up to a low rep balls-out Horizontal Pull (triples,doubles,singles, PR attempts, etc.) 3. Moderate Vertical Pull (5x5) 4. Random light pull stuff (3x8-10) Fri. Legs 1. Heavy Front Squat 5x5 2. Random core stuff So basicly, every week I focus on either hard Vertical or Horizontal push or pulls, with possible PR breaks, and do some moderate volume 5x5 stuff on the opposite. Next week I switch it up.
I would like to train more legs, but otherwise it looks ok. I wouldn't be able to max out on deads every week though.
More legs. Actually on second thought depending on YOU, heavy deadlifting on Wednesday and heavy squatting on Friday may be all your legs need. BUUUUUUT, if you find you can get more leg work in you should do it.
