I do full body routines, two on, two off.
Heavy day, speed day, off day, heavy day, speed day, day off. Repeat.
Heavy days. 2 sets per part one exercise. 6-12 reps @ 75-85% 1RM
Speed days. 2 sets per part one exercise. 20-50 reps @ 40-65% 1RM
chest, back, delts, tris, bis, hams, quads, gluts, calves., abs and shit filler.
(shit filler includes pulls/dips/wrists).
Speed days are explosive movements or fast high reps.
Develops strength and endurance, both types of fibers. Great for building strength. Plus, since in my program, you alternate between upper and lower body, you get aerobic benefit out of this approach. You're breathing like a steam engine just a few minutes into your workout.
Jump squats, smith machine bar toss, and other plyometrics are great for this program.
I throw in a day of what the PL crowd calls complexes to liven up my week. Thats done on the weekend usually. Just 40 minutes, and your dripping sweat. Same deal here...its speed lifting, in combo moves, very little rest, high octane burning approach.
So far, I have managed to avoid boring winter cardio, which I loath until I get started, then get hooked, like most do... (laugh)