This is not a secret: I love squats and deadlifts. They are the most potent and primal of all compound muscle building exercises.
Yesterday I asked myself a simple question: if you could design a workout and send it back in time to yourself, what would it look like?
I would design a workout that was squat and deadlift-focused.
Squat and deadlift intensity would be rotated weekly, allowing for a good synergy between rep work and strength gains.
The plan would be simple but brutal.
I wouldn't overkill direct arm or ab work.
Here is a sample split:
Monday - Squats, Deadlifts, Hamstrings and Abs
Tuesday - Chest and Triceps
Wednesday - Rest
Thursday - Back, Quads and Abs
Friday - Shoulders, Traps and Biceps
Saturday - Rest
Sunday - Rest
Day 1
Squats, Deadlifts, Hamstrings and Abs
Sets: 4 Reps: 1, 2, 3, 4+
Sets: 4 Reps: 8
Sets: 5 Reps: 12
Sets: 3 Reps: 5
Sets: 4 Reps: 12
Day 2
Chest & Triceps
Sets: 4 Reps: 6
Sets: 4 Reps: 8
Sets: 4 Reps: 12
Sets: 3 Reps: 5
Sets: 4 Reps: 10-15
Day 3 - rest day
Description is empty
No exercises
Day 4
Back, Quads & Abs
Sets: 4 Reps: 6
Sets: 3 Reps: MAX
Sets: 3 Reps: 10
Sets: 3 Reps: 20
Sets: 3 Reps: 12-15
Sets: 4 Reps: 15-25
Day 5
Shoulders, Traps & Biceps
Sets: 4 Reps: 6
Sets: 3 Reps: 10
Sets: 3 Reps: 12
Sets: 4 Reps: 8
Sets: 3 Reps: 10
Sets: 3 Reps: 10
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises
Day 8
Squats, Deadlifts, Hamstrings & Abs
Sets: 4 Reps: 1, 2, 3, 4+
Sets: 4 Reps: 8
Sets: 5 Reps: 12
Sets: 3 Reps: 5
Sets: 4 Reps: 10-15
Day 9
Chest & Triceps
Sets: 4 Reps: 6
Sets: 4 Reps: 8
Sets: 4 Reps: 12
Sets: 4 Reps: 8
Sets: 4 Reps: 12
Day 10 - rest day
Description is empty
No exercises
Day 11
Back, Quads & Abs
Sets: 4 Reps: 6
Sets: 3 Reps: MAX
Sets: 3 Reps: 10
Sets: 3 Reps: 20
Sets: 3 Reps: 12-15
Sets: 4 Reps: 15-25
Day 12
Shoulders, Traps & Biceps
Sets: 4 Reps: 6
Sets: 3 Reps: 10
Sets: 3 Reps: 12
Sets: 4 Reps: 8
Sets: 3 Reps: 10
Sets: 3 Reps: 10
Day 13 - rest day
Description is empty
No exercises
Day 14 - rest day
Description is empty
No exercises