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This is a routine I created myself. For the compound movements I went with the 5X5 scheme which I love. In this routine I also tried something different called "cumulative fatigue" which supposedly allows for short term muscular growth. It works like this, first warm-up with a light weight and do the set number of reps, then load up a slightly heavier weight. Now with this new weight pound out the required number of reps and rest for a minute, then pound out the same number of reps and rest another minute. Do this for a total of six times. If you can't complete the set number of reps for all six sets you're using too much weight. As for the percentages, reps and sets, it's up to you how much of what you do. Make sure to keep the time between sets anywhere from 2 to 4 minutes unless otherwise noted. I must also mention that I use a 1 day on, 2 days off format.
Note: Warm up sets stay constant (the same from day one) throughout entire training cycle. Use the same weight during work sets.
Day 1
General Warm Up
Squats
Warm Up Set- 60% of work set, 5 reps
Warm Up Set- 70% of work set, 5 reps
Warm Up Set- 80% of work set, 5 reps
Work Set- 5 reps
Work Set- 5 reps
Superset with Pullovers- 20 reps
Stiff-Legged Deadlifts
Warm Up Set- 60% of work set, 5 reps
Warm Up Set- 70% of work set, 5 reps
Warm Up Set- 80% of work set, 5 reps
Work Set- 5 reps
Work Set- 5 reps
Bent Over Rows
Warm Up Set- 60% of work set, 5 reps
Warm Up Set- 70% of work set, 5 reps
Warm Up Set- 80% of work set, 5 reps
Work Set- 5 reps
Work Set- 5 reps
Side Bends
Warm Up Set- 60-70% of work set, 8-10 reps
Work Set- 8-10 reps
rest one minute
Work Set- 8-10 reps
rest one minute
Work Set- 8-10 reps
rest one minute
Work Set- 8-10 reps
rest one minute
Work Set- 8-10 reps
rest one minute
Work Set- 8-10 reps
Calf Raises
Warm Up Set- 60-70% of work set, 10-12 reps
Work Set- 10-12 reps
rest one minute
Work Set- 10-12 reps
rest one minute
Work Set- 10-12 reps
rest one minute
Work Set- 10-12 reps
rest one minute
Work Set- 10-12 reps
rest one minute
Work Set- 10-12 reps
Crunches
Warm Up Set- No weight, 15-20 reps
Work Set- 15-20 reps
Work Set- 15-20 reps
Cool Down
Day 2
General Warm Up
Bench Press
Warm Up Set- 60% of work set, 5 reps
Warm Up Set- 70% of work set, 5 reps
Warm Up Set- 80% of work set, 5 reps
Work Set- 5 reps
Work Set- 5 reps
Overhead Press
Warm Up Set- 60% of work set, 5 reps
Warm Up Set- 70% of work set, 5 reps
Warm Up Set- 80% of work set, 5 reps
Work Set- 5 reps
Work Set- 5 reps
French Press
Warm Up Set- 60-70% of work set, 6 reps
Work Set- 6 reps
rest one minute
Work Set- 6 reps
rest one minute
Work Set- 6 reps
rest one minute
Work Set- 6 reps
rest one minute
Work Set- 6 reps
rest one minute
Work Set- 6 reps
Curls (such as barbell or preacher curls)
Warm Up Set- 60-70% of work set, 6 reps
Work Set- 6 reps
rest one minute
Work Set- 6 reps
rest one minute
Work Set- 6 reps
rest one minute
Work Set- 6 reps
rest one minute
Work Set- 6 reps
rest one minute
Work Set- 6 reps
Wrist Curls
Warm Up Set- 60-70% of work set, 8-10 reps
Work Set- 8-10 reps
Work Set- 8-10 reps
Grip Work (such as farmer’s walk or powerholds)
Warm Up Set- 60-70% of work set, 60 seconds
Work Set- 60 seconds
rest one minute
Work Set- 30 seconds
Neck Work
Warm Up Set- 60-70% of work set, 10-12 reps
Work Set- 10-12 reps
Work Set- 10-12 reps
L-Fly
Warm Up Set- 60-70% of work set, 8 reps
Work Set- 8 reps
Work Set- 8 reps
Cool Down