my personal favorite at the moment is a 4 day split- 2 on & 1 off goes like this:
mon-chest/back Core:saggital Cardio: at least 30 min of something depending on what my next adventure is w/u 10 min on bike then shoulder mobility bench press incline bench press dips lat pulldowns seated rows dumbell row(single) cable crunches 30 min of aerobic capacity intervals 30 sec work/ 30 sec recovery
tues-legs (knees) Core:frontal w/u on bike 10 min stretch hip flexors and possible use foam roller if I have one squat leg press leg extension leg curls seated calf raises standing calf raises lateral trunk flexion with dumbell in one hand rower 20 min bike 20 min
wed-off Active rest day, I never take a complete day off to do nothing
thurs- shoulders/arms Core:transverse w/u bike 10 min then shoulder mobility db shoulder press seated lateral flyes bent over lateral flyes shruggs rope handle tri extensions overhead db tri extensions db curls db hammer curls PNF pattern cable chops using rope handle plank treadmill walk at 15% inc for 45 min
fri- legs(hips) deadlift front squat leg press calf raises on leg press seated calf raises Note: no direct core work because of heavy posterior chain work with DL & FS rower 25 min bike 25 min
Sat- Active rest -kayak, hike, or bike
Sun - play golf 18 holes walk the course
as you can see I am hitting my posterior chain pretty thouroughly because I have a rafting trip coming up and it is a 5 hour row just to get across a lake to the head waters of the river I am floating
I absolutely love this program and no matter what adventure I am training for I can make the general outline work by just modifying the exercise selection. I should also say that I am currently in a Hypertrophy phase with increased calorie intake to boost my metabolism as I just finished a calorie reduction phase while preparing for a hiking/camping trip
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If a person wants something that they have never had, they have to do something that they have never done. - Shawn Fears, CPT
