Originally Posted by
trick_ster
In large part, it depends on how much time you have. I find I much prefer doing the same thing both days, just different volume/intensity.
If you have close to two hours, just squat, bench, deadlift, press each day. Go heavy on the first two lifts, and lighter on the last two. Swap what the first two lifts are each day. Let's call three sets of five heavy, and two sets of five light. Light weights are .. I dunno... 90% of the last heavy?
I also quite liked squat, press, deadlift, chin-ups combination. Here chin-ups are an accessory and I'm not sure if it makes sense to swap squat and deadlift -- I didn't at the time.
If you are pressed for time, then pick the two that are important to you and focus on that.
Here's what I'm currently starting:
Week 1, Day 1: Squat, Press
Week 1 Day 2: Squat, Bench
Week 2, Day 1: Squat, Press
Week 2, Day 2: Deadlift, Press
Mostly 3 sets of 5. Each session takes about an hour.