As good a place as any to begin posting...
I was initially going to suggest a 4 day PUSH/PULL however not being able to train on tuesday's throws out the recovery time. Can you train sunday's? If so you may consider and tweak this to your needs.
Basically the split follows...
Day 1 - Heavy Push (3-5 rep range, 3 working sets, strength focus, moving heavy weights.)
Squats, Bench, Overhead press, Dips
Day 2 - Moderate Pull (10+ rep range, 3+ working sets, hypertrophy focus, controlled weights)
Deadlifts, Chins, Rows, Curls
Day 3 off
Day 4 Moderate Push (10+ rep range, 3+ working sets, hypertrophy focus, controlled weights)
Squats, Bench, Overhead press, Dips
Day 5 Heay Pull (3-5 rep range, 3 working sets, strength focus, moving heavy weights.)
Deads, Weighted Chins, Rows, Curls.
Thats the basic plan, you keep the exercises for heavy days the same and tweak the exercises on hypertrophy focus days depending on how your mechanics work, how well you recover and how your muscles adapt.
For example, as i'm not blessed with being named twice, i cant deadlift well after heavy squats like Konstaninovs, so i did Romanian/SLDL for my hypertrophy focus on tuesday's aimed at my hamstrings. I found my shoulders responded extremely well to just overhead presses and left it at that. For chest i did dumbell presses as i felt bench didnt stimulate my chest enough and on thursday's i alternated squats and front squats (every other week) for quad's. I also dropped heavy dips on monday as i felt they were taxed enough from bench and OHP and just went body weight (grease the groove).
All sets on heavy days are straight sets, with progressive increases every week when all sets are completed for the prescribed reps (similar to 'Starting strength').
Pro's
- Eat big, lift big, get big
- It's fun.
- Lifting big things is fun, doing it every workout is even funner.
- Natural stimulation of the bodys hormones from getting flogged through squats and deadlifts every workout. Lifting heavy things frequently jack's testosterone production.
- Don't get bogged down focusing on singular bodypart's or muscle groups, greater focus on movement planes, good change from the regular BB split.
- No wasted energy on isolation movements
- Can almost be done exclusively with a barbell
- Strength Increase
- Size increase
Con's
- Taxing on the whole body, you may not be able to recover well enough to perform successfully on your next workout.
- Long warm-up's are essential (15 min), you cant just walk in off the street and jump into a successful workout.
- Prehab is needed if your not acumstomed to this kind of load on the body (rotator's, hip',s lower back etc).
- More of an effort for recovery may be needed, including icing anything that feels slightly off and application of a shitload of dencorub)
- If you dont get enough rest you'll find yourself sinking quickly.
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