BTW, it's almost the exact same thing as the Single factor I posted, only AM's is twice as much volume due to no pyramiding schemes.
You'd probably be BEST served to follow everyone else's advice and create something of your own to address your weakpoints. I'll get you started:
***What is your GOAL? Strength, hypertrophy, or a little of both?***
Note: I'm sure you'll pick a little of both as everyone here probably would. Just realize that gains won't come AS FAST as if you picked one or the other.
1. Figure out your frequency...Once, twice, thrice per week.
2. What days are best for you to lift.
3. Write down each muscle group, then come up with two or three of your favorite exercises to hit that specific group. Hint: Think compounds.
4. Undulating or linnear periodization model.
5. Write down your favorite rep ranges. (10x3, 5x5, 3x8, 2x12)
In my opinion, you're getting too caught up in specific "brand name" programs vs. just listening to your body and coming up with YOUR plan of attack. Take me for example. My personal trainer's job was to evaluate MY NEEDS over the last couple weeks. Now, I'm plugged in so to speak and growing at the cyclic rate of fire! The modified westside program Matt has me on probably wouldn't work for 3/4 of the people here. See my point?
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