I like the Anthony Ditillo inspired stuff that John Paul Cantanzaro put out. This is from his " 4 ways to get strong" article on Tnation.
Monday A.M.
- A. Bench Press
- B. Floor Press
- C. Deadlift
- D. Rack Deadlift
1 set of 5 reps for a warm-up and 5 singles using 90% 1RM
Tuesday
- A. Seated Press
- B. Half Press
- C. Full Squat
- D. Half Squat
1 set of 5 reps for a warm-up and 5 singles using 90% 1RM
Thursday
- A. Bench Press
- B. Deadlift
- C. Chin-Up
5 sets of 5-7 reps using maximum weight each set
Friday
- A. Seated Press
- B. Full Squat
- C. Row
5 sets of 5-7 reps using maximum weight each set
This routine was popularized by the late Anthony Ditillo. I’ve made one slight revision to the program, substituting a chin-up for an arm curl.
Rest two minutes between sets and add weight whenever possible. Ditillo claimed that this was the best routine he came across for increasing bulk and power simultaneously.
Thibadeau’s “Layers” approach from his thib army site is cool too.