Originally Posted by
Charlie Davies
Have you tried a 4-day upper/lower split with 1 heavy set and lighter back-off sets?
Squat day: do a 5/3/ or 1 rep-max heavy set, then 3x5 volume, 3x5 light deadlifts
Bench day: 5/3/1rm, then 3x5 volume, 3x5 volume press alternating with sets of chins
off
Deadlift day: 5/3/1rm, then 3x5 volume, 3x5 volume squats
Press day: 5/3/1rm, then 3x5 volume, 3x5 volume bench alternating with sets of chins
off
off
Keep the volume sets light enough that you can do them with 2-3 minute rest periods, so your workouts are short.
Probably not optimal, but very simple and time-efficient.
[edit to add] Shit, Skillin is in the thread. Listen to him not me, he's a coach :-)
I'm just pimping for this sort of program because it's worked for me in the past and I'm planning to run it again starting in January...