Currently I'm going to the gym three to four times a week and I'm using an upper/lower split. I tend to do a lot of supersets and I keep my rest times short so I can keep the heart rate up and lose some fat. A typical week might look something like this:

Mon. LEGS

Front squats. 4 sets of 6-8

Stiff Legged Deads. 4 sets of 6-8

Hack Squats. 4 sets of 8-12

Standing Calf Raise. 4 sets of 15-25


Tues. Upper Body

Close grip bench press Superset with T-bar Rows. 4 sets of 6-8

Seated Military press superset with pullups. 4 sets of 6-8

Barbell Curls Superset with tricep pressdowns. 4 sets of 8-12

Wed. OFF

Thurs. LEGS

Barbell Squats. 3 sets of 8-12

Reverse Hyper Extension. 4 sets of 8-12

Leg Sled. 4 sets of 8-12

D-bell Lunges. 3 sets of 8-12

Donkey Calf Raise. 4 sets of 15-25

Fri. OFF

Sat. Upper Body

Barbell Bench Press superset with D-bell rows. 4 sets of 8-12

Incline D-Bell Rows superset with facepulls. 4 sets of 8-12

D-bell alternating curls superset with D-bell overhead tricep extensions. 4 sets of 8-12

SUN. OFF