I was hoping to be bothersome and pick everyone's brains and get a list going of training splits/programs, in time build it up semi-well and sticky the thread for a decent resource for the more beginner types.
Eg: Day 1: chest, delts, tris with exercise/reps done, then Day 2 etc.
What works for you, concepts you have read, anything at all.
Mon: Lower Squat: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest) SLDL or leg curl: 3-4X6-8/3′ Leg press: 2-3X10-12/2′ Another leg curl: 2-3X10-12/2′ Calf raise: 3-4X6-8/3′ Seated calf: 2-3X10-12/2′
Thu/Fri the workouts are to be repeated with substitutions for some of the exercises. As far as volume, if you are an older trainer or do not have the recovery, he recommends to cut the volume back to 2-3X6-8 and 1-2X10-12, or consider making this a 3 day a week routine, M/W/F: week 1 (upper Mon+Fri, lower Wed) and week 2 (lower Mon+Fri, upper Wed), thus A-B-A, B-A-B etc. One thing that McDonald argues that makes this routine so effective for both gene expression and protein synthesis is that each muscle group is hit every 5th day, which is optimum. The big advantage that this routine over the one below is that it is a heck of a lot easier on the nervous system and also, the idea of training the biceps with upper body makes more sense than it does in DC training, where he has you do biceps with lower body. Problem with that is that when you add in all the rowing and chins/pulldowns on upper day, and then factor in hitting biceps on legs day, those little bicep muscles get pounded 4x a week.
