Week 1
Monday - Pull Heavy (5-8 rep max per set)
Tuesday - Push Heavy (5-8 rep max per set)
Wednesday - Legs Heavy (5-8 rep max per set)
Thursday - Pull Lighter (8 reps minimum per set)
Friday - Push Lighter (8 reps minimum per set)
Saturday - Legs Lighter (8 reps minimum per set)
Sunday Rest
Week 2
Monday - Back & Chest Heavy (5-8 rep max per set)
Tuesday - Shoulders/Arms Heavy (5-8 rep max per set)
Wednesday - Legs Heavy (5-8 rep max per set)
Thursday - Back & Chest Lighter (8 reps minimum per set)
Friday - Shoulders/Arms Lighter (8 reps minimum per set)
Saturday - Legs Lighter (8 reps minimum per set)
Sunday Rest