4 training days (2 ME, 2 DE)
Rotation of ME movements (usually every week)
3-4 supplemental accessory lifts in each session
Common ME choices for upper:
High rep DB work (every 4th-6th week)
Common ME for lower:
GM (suspended, cambered bar, SSB)
DE is bench for upper and box squats or pulls for lower at various percentages (anywhere from 40-60%) for 9-12 sets of 1-3 reps.