My Recent Plan: The 20 Rep Squat HLM Full Body Workout (July '13)

This full body workout is one I have been dedicated to since March.  "Day A" is the heavy training day with simple, heavy compound movements.  "Day B" is the lighter training day with higher rep sets.  "Day C" is the medium training day with moderate rep ranges with primarily heavy compound lifts.  The key component of this workout is starting with a leg exercise, especially the 20 rep squat on the last day.  For some days, I occasionally change the exercise, such as "Goodmornings" for Deadlift.  Core-exercises are added twice per three-day rotation, as well.  I have definitely felt and observed improvements in overall strength and suggest this workout to anyone looking to drastically change up their routine.

C/o Muscleandstrength.com

"Day A"
First lifting day of the week
Exercise	Sets	Reps
Squat	3	3-5
Deadlift	1	5
Bench Press	3	3-5
Seated Barbell Press	3	3-5

"Day B"
At least one day of rest after "A"
Exercise	Sets	Reps
Leg Press or Leg Extension	2	15
Dumbbell Flys or Weighted Chest Dip	2	15
Lat Pull Down or Wide Grip Pull Up	2	15
Leg Curl	2	15
Dumbbell Lateral Raise	2	15
Skull Crushers or Cable Tricep Extension	2	15
Concentration Curl or EZ Bar Preacher Curl	2	15
Seated Calf Raise	2	15
Rear Laterals	2	15

"Day C"
At least one day of rest after "B"
Exercise	Sets	Reps
Squat	1	20
Dumbbell Bench Press	3	6 to 10
Bent Over Row	3	6 to 10
Romanian Deadlift	2	6 to 10
Seated Dumbbell Press	3	6 to 10
French Press or Close Grip Bench Press	2	6 to 10
Barbell Curl or Dumbbell Curl	2	6 to 10
Standing Calf Raise	2	6 to 10

Thanks for reading,

CS