[farmboy]

Day 1 Week 1
Bar Bench Press
Military Press
Dumbbell Bench Press
Dumbbell Military Press
Rope Push-Downs

Day 2 Week 1
Rest

Day 3 Week 1
Deadlift
Chin-ups
Bent Over Barbell Rows
Single Arm Dumbbell Rows
Single Arm Dumbbell Curls
Full Contact Twists

Day 4 Week 1
Rest

Day 5 Week 1
Squat
Bulgarian Split Squats
Glute Ham Raise
Saxon Side Bends
Ab Exercises

Day 1 Week 2
Inclined Bar Bench Press
Military Press
Inclined DB Swiss Ball Press
DB Military Swiss Ball Press
Dips

Day 2 Week 2
Rest

Day 3 Week 2
Deadlift
Power Cleans
Snatch Pulls
Reverse Push-ups
Heavy E-Z Curls
Full Contact Twists

Day 4 Week 2
Rest

Day 5 Week 2
Front Squat
DB Lunges
Swiss Ball Leg Curls
Saxon Side Bends
Abs

[chia]

What are you lifting for? I absolutely hate push/pull/squat splits for general strength training (non-PL). That's just me, though.

[farmboy]

Ok, should I go for the full-body scheme for strength training?

[farmboy]

No other suggestions other than the obligatory "it's crap, I don't like it" type?

[dogmai]

This is what I do:

Push =

BB Bench
Box-Squat
Military OHP
Weighted Walking Lunges or Pistols
DB Incline
Pistols (if I didn't do em before) or Weighted walking lunges
Plyo pushups (either with a medicine ball or clapping)
2-3 Triceps exercises (Skull crushers, Tricep OHP, Rope Press down)
My Core training with medicine ball and russian twists with situps.

Pull =
Deadlift
BOR
(supersets) BB Shrugs, Upright row, DB Shrug
Pull-ups with legs straight out in front
Good Mornings
one arm DB Rows
BB Curls
Concentration DB curls
Abs abs abs

I alternate every other day ie Monday push, Wednesday pull, friday push, monday pull, wednesday push, friday pull, etc.

Tuesdays, Thursdays, and Saturdays I do my cardio.

[chia]

I personally prefer to train full body/full movement workouts with different parameters each workout for max strength, endurance, and explosive power. This is necessary with a sport like wrestling or grappling where you can't just focus on limit strength.

If I were to do a split I would choose something like this:

3 Days a week
----------------
Upper Body
Lower Body Push
Lower Body Pull

4 Days a week
----------------
Upper Body
Lower Body
Upper Body
Lower Body and Complex lifts

or

Push (upper and lower body)
Pull (upper and lower body)
Push (upper and lower body, different exercises)
Pull (upper and lower body, different exercises)

For the split you should focus on limit strength but every week rotate one or two workouts with a different set/rep scheme either for endurance (high reps, low load), speed (low reps, low-medium load), or hypertrophy (8-12 reps, medium load)--if that's your goal.

[AxeGrinder]

it seems like your trying to fit too much in one day, you sure you have that kind of time on your hands?...maybe just shorten it down to being more the essentials?...but thats just me...

[chia]

Another note: I prefer to do dumbbells all on one day and barbells all on one day. I find that I can gain strength faster if I increase the volume on one particular lift and reduce the number or variations on it. For example: instead of doing 4 sets of BB bench press and 4 sets of DB bench press in one workout, try doing 6 sets on BB bench press one workout and 6 sets of DB bench press the next (all in one week). Pick one or two good assistance exercises if you are trying to improve a particular lift, but do not add too many variations which are unecessary. I prefer to stick to the basics and only change lifts or use variations if I plateau or when I change my workout.

[farmboy]

Originally Posted by AxeGrinder

it seems like your trying to fit too much in one day, you sure you have that kind of time on your hands?...maybe just shorten it down to being more the essentials?...but thats just me...

Do you mean do I actually have enough time per session? I usually wake up between 5am-5:30 and work out. Gives me roughly 1.5-2 hours to do what I need to do.

[BabyPhenom]

Training goal? It needs more consistency instead of just switching exercises every week