I use a shit-simple "upper-body/lower-body" workout split, because it doesn't exceed my I.Q. level and doesn't require me to live in the gym. It's much like the Westside 4 workouts/week system, except that I spread the workouts over 9 or 10 days, by lifting 3X/week. (I'm seriously OLD.) Power Sq & Dl use many of the same muscles, so I work 'em on the same day. One "lower-body day" is for max-effort SQ or Box-SQ, followed by "speed work" (high pulls, with straps) for the back and other assistance work (hamstrings, abs, grip calves, 12-15 min. of interval cardio). Two days later, comes a max-effort "upper-body" day or a "speed-BP" day, similar to Westside training.
After another 2 days, comes the second lower-body workout: heavy low-pulls w. straps or some form of deadlift, working up to a max-effort double or triple and then down to a hard 5-set, followed by several sets of 60-70% Low-Box SQ doubles for speed and assistance work similar to the other lower-body day. Three days later, I get the other "upper-body" day. Maximum-effort DL's or Rack DL's only happen about once every 24 days, but I built a W.R. DL this way: high pulls and low pulls actually do work!
Strength & courage,