[KillerTKO]

Basically i have decided to use the following routine for my week.

Monday - Upper Body workout for 1.5 hrs
30 mins HIIT

Tuesday - Lower Body Workout for 1.5 hrs
30 mins jogging/fast run to get my heart rate up

Wednesday - Day off

Thursday - Upper Body workout 1.5 hrss
30 mins HIIT

Friday - Lower body workout 1.5hrs
30 mins jogging/fast run to get my heart rate up

Sat - 30 min HIIT

Sunday - Day off

-------------------------------------

With that routine established i am having trouble in developing some routine to my upper and lower body workouts, i was hoping some more knowledgeable guys would be able to help me, i have seen people say that compound lifts such as deadlift, bench, squats and bent over rows are crucial to any lifting routine. But i am in no way an expert in this type of training and therefore i feel if i were to form a routine for myself it would be poorly set up with some contradictions and lifts which have little positive effect.

So could someone suggest a simple yet effective routine to follow for upper body and lower body which i could follow?

Thanks

[oyaji poi]

Westside for Skinny Bastards, by Joe DeFranco. It's in the FAQ sticky at the top of the forum.

[Revok]

You can check the training logs to see people's individual programs. Tailoring a program is not nearly as complicated as it first seems, just base everything around the big lifts and you're set. Thinking in terms of 'upper body' and 'lower body' is flawed.

[JPC]

Here's an example of how you could structure it with the template you mentioned. It may not look like enough work at first, but if you really work hard on the big exercises, you will realize it is plenty. Avoid the urge to add a lot of crap to it. As for sets and reps, 5x5 is a good place to start, maybe 8x3 on the more technical lifts like cleans, snatches, jerks. Read the FAQ and you will learn a lot.

Monday:
Bench Press or Dip
Bent-over Row
rotator cuff prehab
neck work

Teusday:
Back Squat
Power Clean or Power Snatch or Clean/Snatch pull.
ab/core work
grip work

Thursday:
Standing overhead press or Push Press, or Jerk
Pullups or Chinups
rotator cuff prehab
neck work

Friday:
Deadlift
Front Squat or Overhead squat or Zercher Squat
ab/core work
grip work