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.
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.