I don’t know where the old girlfriend reference comes from as it’s not a program I’ve used much and I didn’t like it. I’m not saying that its not effective, just that I did not enjoy doing it and wasn’t as motivated by it as by other programs.
The original program is as follow:
Two muscles are trained per day (chest/back, biceps/triceps, quads/hamstrings, medial or front delt/posterior delt)
A1. First exercise 10 sets of 10 at 60%
A2. Second exercise (normally an antagonist exercise to the first one) 10 sets of 10 at 60%
This is not a superset, it is done alternating… one set of A1, rest 45-60 sec, one set of A2, rest 45-60 sec, one set of A1, etc.
Then you do 1 assistance exercise for each muscle 3 sets of 10-12 reps