Need New Workout Program

What kind of training plan should I run with this. I'm interested in either a four day plan or 5 day. Looking for something new. I ran these programs in the past.

5 day split
Mon - Upper Power (5X5) Chest/Shoulders/Back
Tues - Lower Power (5X5) Quads/Hams/Calves
Wed - Off
Thrus - Upper Hypertrophy (8-10reps) Chest/Arms
Fri - Upper Hypertrophy (8-10 reps) Back/Shoulders
Sat - Lower Hypertrophy (8 - 10 reps) Quads/Hams/Calves
Sun - Off

4 day split
SAIS Training
Mon - Chest/Biceps
Tues - Legs
Wed - Off
Thrus - Shoulders/Triceps
Fri - Back/Calves
Sat - Off
Sun - Off

SAIS training involved 6 sets per body part. First exercise 3 sets of 6 reps with 5min rest. Second exercise 2 sets of 10 reps with 3 min rest. Third exercise 1 set of 20 reps. This training hits slow and fast twitching muscles.

find out what works best for you. most likely once you find something that works good youll have to change it soon after, thats what always happens to me. the human body will eventually adapt to anything you throw at it(in the weight room). i always switch it up every 6-8 weeks or so

I would begin with the 4 day split.

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Originally Posted by Andro9

find out what works best for you. most likely once you find something that works good youll have to change it soon after, thats what always happens to me. the human body will eventually adapt to anything you throw at it(in the weight room). i always switch it up every 6-8 weeks or so

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So true! After 4 weeks of intense training the body will adjust to anything and become complacent to grow and/or over-trained.