Looking for a Good Routine

Hi guys

looking for a little help with a full routine/program

what im looking for:
muscle gain
a big metabolic disturbance e.g. epoc
increased fitness
increase in strength

basically i like the look of the football routines, complexes and total body lifts, conventional bodybuilding and strength moves.

is there any programs you know of that incorporates the above or that would further my progressions into a lean mean functional athlete?

thanks in advance for any input

Bill Starr’s 5x5.

Russian Squat.

Squats and Milk.

Thanks chewie.

i was thinking of 2-3 days of strength moves supplemented with bodybuilding movements, then 2 days of complexes/gpp/circuits then 1-2 HIIT workouts – or something along those lines

does anyone know of any programs structured like this or anyone do anything similar?

thanks in advance

My favorite: http://www.T-Nation.com/readArticle.do?id=905832

It’s a Chad Waterbury High Frequency program. 2 weeks high frequency, 1 week strength training. Frequency is increased in phases.

Thanks JDK looks like an enjoyable program,

what sort of “metabolic disturbance” work would you recommend? (HIIT, Circuits, GPP style or total body lifts)

More suggestions welcome