First off: my goals on training are to gradually build up my body, focusing on chest/traps/shoulders & keep a good level of conditioning.
I also want to put alot of size on my legs (they are extremely underdeveloped). I’d like to spend a few hours in the fresh air too 
Little bit about me:
I don’t have a good appetite, I have to really focus myself to put away 3,000-,3,200kcal a day (what i need to grow). I weigh 140lbs, I don’t have much of a base to work with right now.
My legs & calves are very skinny, so I definitely know I want to put emphasis on them ALOT for them to grow.
The reasons I want to put emphasis on my chest/shoulders & trapezius is due to the fact I would like to develop the illusion of size as fast as I can.
I do not want to bulk up then cut, I want to gradually build & condition my body.
Here is what I have so far, I am fairly happy with what i’ve put together. The only things missing are upper body weight training:
(I am not sure how to develop a split to put emphasis on my chest/shoulders & trapezius AND still train my back and arms)
Monday, A.M. - Energy System Training (Agility & Speed)
Monday, P.M. - Gym (Legs)
Tuesday - OFF (Resistance free abs work)
Wednesday - Gym
Thursday - OFF (Resistance free abs work)
Friday - Gym
Saturday - Gym
Sunday - Energy System Training (Iron-man)
Energy System Training (Agility & Speed):
- Warm up
Hindu squats x 10
Jumping jacks x 15
Crunches with legs raised x max
Close-grip push ups x max
Front skips - 20 yards down & back
Side lunge x8 ea. Leg
Side shuffle - 20 yards down & back
Leg swings (front & back) - x 10 ea. Leg
Leg swings (side to side) x 10 ea. Leg
Build-up sprint (arm & posture focus) - 30 yards down & back
Lunge walk - 10 steps down & back
Backpedal - 20 yards down and back
Squat jumps x 5
Build-up sprint (knee drive focus) - 40 yards down & back - Mobility Phase
Back bridges x 10
Leg sweeps x 10 front & back
Mountain climbers x 10 ea. Leg
Groiners x 10 - Frequency Phase
Jump Rope - 3 x 20 seconds
Quick steps - 2 sets of 20 yards.
Wideouts - 2 sets of 10 sec. (in and out as fast as possible!)
Lateral quick steps - 2 sets of 10 yards. - Hurdles (5 hurdles)
Hurdle jumps (2 sets of 4 jumps)
Jumping over (4 sets) - Change of Direction Drills
20 yard shuttle - 3 reps starting to the left, 3 reps starting to the right. 30 second rest between reps.
Illinois Drill - 3 reps. - Linear Speed Workout
Weighted 20-yard sprints - 6 sprints, rest 30 seconds between sprints.
Free sprints - Perform four 20-yard sprints, rest 30 seconds between sprints. After the last sprint, rest one minute then perform three 30-yard sprints. Rest the amount of time it takes you to walk back to the start line. After the last 30-yard sprint, rest one minute then perform two 40-yard sprints. Rest two minutes between the 40-yard sprints.
Energy System Training (Iron-man):
- Warm up
Hindu Squats x 20
Front skips - 20 yards down & back
Backpedal - 20 yards down and back
Lunge walk - 10 steps down & back - Pylo-metrics
Hurdle high jumps - 6 sets of 3 jumps
Push-ups with clap - 3 sets of max reps - Iron-man Phase
Overhead keg toss - 5 tosses, rest 30 second between tosses
Sand bag walks - 3 sets of 30 seconds, rest 3 minutes between sets
Sled Dragging - 3 sets of 50 yards (complete as fast as possible) - Rest 3 minutes between sets
Backward Sled Dragging - 2 sets of 50 yards - Rest 1 minute between sets
Car pushing - 5 sets of 50 yards - Rest 2 minutes between sets - Muscular Endurance
Crunches with legs raised - 2 x max reps
Twist crunches with legs raised - 2 x max reps
(as you can tell, i have based the energy system training around Defranco’s WS4SB. The reason i don’t use the entire program itself, is that I would prefer more of a ‘bodybuilding’ split on the weight training days.
GYM (Legs):
A. Back Squat
1 x 11, 1 x 9, 1 x 7, 1 x 9, 1 x 11
Technique: Normal lifting
B. Leg Press
1 x 12, 1 x 12, 1 x 12
Technique: Low double contraction
Low double contraction: Bring the weight down, lift it halfway up, bring it back down, lift it completely = 1 rep
C. Romanian Deadlift
1 x 11, 1 x 9, 1 x 7, 1 x 9, 1 x 11
Technique: Normal lifting
D. Lying Leg Curl
1 x 12, 1 x 12, 1 x 12
Technique: hold peak contraction for 2-3 seconds.
E. Hack Squat
3 sets start at 12RM
Technique: Double drop set
Double drop set: Perform reps to failure, drop weight, rep to failure, drop weight, rep to failure.
F1. Seated Calf Raise
4 x 10
Technique: Normal lifting
F2. Donkey Calf Raise
4 x 10
Technique: Normal lifting
Ok that is what I have so far, I feel it is pretty solid and will put good size on my legs. I can tell you now that I am mainly a slow-twitch type person. I have a slim build and I can easily run 7 miles without stopping. (I don’t run often now because I can’t eat enough to maintain weight). That is the reason I have put in lots of volume for legs.
So now I have 3 days to focus on my upper body (I am quite strong on upper body but tire out easily, i’d say it’s mostly fast-twitch fibres): Chest/Back/Arms/Shoulders/Trapezius.
putting extra emphasis on chest/shoulders/traps.
I have built myself up from 100lbs to 140lbs, my chest is imbalanced though. I soley bench pressed, so I have a good outer sweep on my pecs but very little developement on my inner & lower pec area.
I have read all the training programs on this site for ideas but I can’t quite find what I need. If you guys could add in some advice on finishing up this program I’d greatly appreciate it!
P.S my stats incase you care:
178lb (81kg) bench press
209lb (95kg) squat
220lb (100kg) deadlift
weight of 140lbs - 8 months of half-assed training & shitty diet