I got this from reading a Men's Journal workout from Jan 06 while waiting for my contact checkup. It emphasized push/pull, but not so much assistant lifts and all that. Workout A: Superset 1-Squat, T-pushups; Superset 2: Stepups, two point row; Superset 3: Split good mornings, weighted Swiss ball cruch. Workout B: Superset 1: Deadlift, Alternating DB Shoulder Press; Superset 2: Static Lunge, Chin-up(or Pull-up); Superset 3: Incline Bench Press, Woodchop( Standing Side Cable Crunch) First week do A on Mon, B on Wed, A on Fri; next wk B on Mon, A on Wed, B on Fri and so forth. Every Mon whether using workout A or B do 4 supersets of 4 reps with 90 sec rest between supersets. Every Wed do 2 supersets of 12 with 30 sec rest. Every Fri do 3 supersets of 8 reps with 60 sec rest. Optional cardio on Wed & Fri.