This program is found somewhere on this site, its called the shutup program I think. Its set up so that you hit the larger muscle groups once, and the smaller muscle groups twice per week.
About me: 2 1/2 years training, 18 yrs old, 180 cm and 85 kg around 10% bf, my goal is simply to keep getting bigger and gaining muscle.
day 1: chest biceps
bench press
DB incline press
weighted dips
3 bicep exercises
day 2: Legs and lower back
squats
deadlifts
leg press
leg curl
2calf exercises
day 3: off
day 4: back abs
weighted pullups
bent over row
overhand grip rows on machine
one more back ex(?)
leg raises
weighted crunches
plank/side plank
day 5: shoulder triceps
db overhead press
db lat raises
military press on machine
close grip bench press
cable tri pushdowns
other tri exercise
days 6 and 7 are off
for each exercise i would do around 3 sets of 8 reps
so what do you think of this program? squats and deadlifts on the same day should be pretty brutal i imagine but i should be able to manage. any suggestions/comments/critiques are appreciated. thanks in advance