This was robbed from Glen. Many others on this forum use it with great results. You will gain, not maintain:
my workout program looks like this
(i use explosive positives and 5-7 second negatives for everything except deads and squats for obvious reasons)
workout A
each body part gets 2 warm up sets then 3 working sets of 8-12, 4-6, and 2-4 reps with the same weight each set and not a very long time between sets
chest - either incline hammer strength or flat db press
back thickness - deadlifts, rack deads, or rows
back width - reverse grip close grip pulldowns or wide grip pull ups
shoulders - hammer strength machine or db presses
tris - skulls or seated overhead exts
workout B
bis - straight bar curls or preacher curls same sets as "A"
quads - squats or hack squats lots of warm ups and 2 sets of 10-12
hams - SLDL or lying curls same sets as "A"
calves - still trying to find something that works haha
i train monday wed and fri and alternate workouts A and B
i go to failure on every working set and every 5-6 weeks i take an entire week off to let my body recoup