Originally Posted by
TR'05
Alright, it's much easier to find a properly put together program then to throw a piece work routine together.
Simple splits:
Day 1: Chest/Back
Day 2: Legs/Ab
Day 3: OFF
Day 4: Shoulders/Arms
Day 5: OFF
REPEAT
You can also do wonders, progress-wise, from a basic Westside template:
Day 1: Dynamic Effort Upper
Day 2: Max Effort Lower
Day 3: OFF
Day 4: Max Effort Upper
Day 5: Dynamic Effort Lower (higher rep/speed work)
Day 6: OFF
REPEAT
Joe Defrancos WS4SB programs are easy to manipulate.
When putting together a proper program you have to keep in mind training frequency, time under tension, exercise selection, set and rep ranges, strength curves, weak point, goals (for example, strength, hypertrophy, etc.)...the list goes on.
Truth be told, very very few people have the ability to put together a decent program. I mean this in the most respectful way, but the fact that you did not even include legs in a basic training program is indicative of a lack of research.
With that said, the internet is pretty ripe with decently put together programs which are widely available. Charles Poiliquin has some outstanding routines in Modern Trends for Strength Training. Joe Defrancos WS4SB routines are widely praised- I haven't read a negative review. DC training techniques are easy to obtain.
There is a sticky, in fact, on different lifting programs. I highly suggest you check this out.
Not unlike many, many other trainees, I thought I knew how to train- I lifted to years thinking I did. Then one day, you'll see the results obtained via a well thought out routine and you'll realize that "this is how to bodybuild/strength train/powerlift/etc.