Going to visit an old friend, CT's High Tension Training, it is a program that I have always fell back on when I wanted to improve body composition but still do "real" lifting.
My recent neck problems prevent me from using the Olympic lifts, which are the mainstay of this program, but this thread:
yielded some interesting Ideas as to use more simple pressing, squat and deadlift variations, and achieve the same results.
the program calls for 3-4 "big" lift variations in a single workout, starting with an accumulation phase of 5-6 sets of 4-6 reps, for a few weeks, then an intensification phase of 6-8 sets of 2-3 reps.
at the end of a micro cycle(one week) hit a day that focuses on "remedial" work, for the areas that might have been neglected on the main workout days.
this Remedial day is also referred to as a "beach" day, a day that usually includes direct arm, delt and pec, calf, and abd work.
here is the break down:
day 1- upper press
1. OHP variation (push press, strict military press)
2. bench press variation (cgbp, floor press, weighted push up)
3. OHP assistance (db ohp, machine ohp)
4. BP assisatance (flat db press, db floor press)
day 2-upper pull
1. chin variation
2. row variation
3. shrug variation
day 3- low body
1. squat or dl
2. squat or dl variation
3.leg press or ghr(higher reps, 2-3 sets 10-20 reps)
day 4- remedial day
1. direct biceps and triceps work
2. delt raises
3. abds and calves
all for high reps
day 5 rest
day 6- repeat
on my t-hub I just posted some before pics. will see what happens after 4-5 weeks.