I do a 4 day upper / lower split :
Monday
legs
8 sets of 8 - squats
auxillary calf work
Tuesday
focus on barbell / compounds
Bench Press 5 sets of 5
BB Rows 5 sets of 5
Military Press 5 sets of 5
Wed - off
Thursday
legs
8 sets of 8 - squats
auxillary calf work
Friday
Upper body focus bodyweight
Deadlifts - 5 sets
Weighted chins - 5 sets
Dips - 5 sets
Pushups - 3 sets
Sat & Sun - off
* I've gone with a heavy program. I'm lifting heavy weights for 5-8 reps, depending on the periodization. I go higher volume for squats as to focus on correct form and induce GH surge. My upper body gets hit twice per week, and lower body twice per week in this fashion, with 3 days rest to recover as to avoid CNS overtraining.
So far, it's been working very well. I've put on approx. 5lbs in 2 months with no visible fat added (if anything, a little less.)
Current supplements I'm using is a basic creatine (Green MAG), Fish oil, Vitamin, Protein, and White FLOOD for energy and pumps.
-RR