Alright, after way too much time researching this stuff I've come up with this routine. Why not just follow a pre-made one? Because they all tend to overspecialize which is not something that someone at my level needs (granted the WBB routines do not but i'm not a fan of their splits). I’m looking to set up that proverbial foundation which all powerlifters and body builders deem so important. To do that it seems like training specifically for hypertrophy or following a West Side template would not yield what I need. My goal is simple: get strong as **** and let the hypertrophy follow. So without further ado here is my Super New[b] Routine:

Monday
Dead Lift – Warm up to 3 sets of 3-5 reps
Dips – 3x6-8 (BW)
Chins – 4x5 (I’m only using BW here)
Calves – Alternate standing/seated 1x4-6 1x10-12
Cable Row – 2x4-6, 1x10-12
Lateral Raise – 2x4-6, 1x10-12
Bis – 1x4-6 1x10-12
Tris – 1x4-6 1x10-12
Abs

Wednesday
Bench – Warm up to 3 sets of 3-5 reps
Leg Press – 2x4-6, 1x10-12
Good Morning – 2x4-6, 1x10-12
Military Press - 2x4-6, 1x10-12
Calves – Alternate standing/seated 1x4-6 1x10-12
DB Row – 2x4-6, 1x10-12
Bis – 1x4-6 1x10-12
Tris – 1x4-6 1x10-12
Abs

Friday
Box Squat – Warm up to 3 sets of 3-5 reps
Chins – 4x5
Incline DB Press – 2x4-6, 1x10-12
SL Dead Lift – 2x4-6, 1x10-12
Calves – Alternate standing/seated 1x4-6 1x10-12
BB Row – 2x4-6, 1x10-12
Bis – 1x4-6 1x10-12
Tris – 1x4-6 1x10-12
Abs

Explanation: As you can see a lot of this is based off of the HST training as I largely agree with its volume. The high rep sets are for metabolic work (and who doesn’t like a good pump…). BW exercises will move to the same rep ranges as everything else as soon as I can do them weighted but until then I will just add a rep to each set until I feel ready to switch over. Calves alternate day to day meaning every other day I’ll do standing and every other seated to completely hit the muscle. I really like the idea of working the big three incase I ever decide to go into power lifting, plus they are my three favorite lifts. Abdominal work will only be done if I feel like I care enough that day (a minimum of once a week though). If I do it, it will be done weighted in the 8-12 rep range.

Worries: I’m not sure if I am hitting my shoulders enough, specifically my rear delts. Then again I feel slightly stupid worrying about rear deltoids at all as I feel like I have enough big lifts and compounds to take care of it.

Suggestions? Thoughts?