A HVT routine.

All credits go to Darklight79 of LowYat.net. Each muscle group requires a workset of 4 sets, excluding warmups (2 sets of lightweight)

Chest:-
Compounds
Flat barbell bench press
Machine chest press
Incline barbell bench press
Flat db bench press
Incline db bench press
Smith machine incline bench press
Gironda neck presses

Then isolations:-
Flat db flyes
Incline db flyes
Cable crossovers

Pick 3 compounds, 1 isolation


Back
Seated cable rows (H)
Machine rows (H)
Barbell rows (H)
Close grip suppinated pulldowns (V)
Wide grip suppinated pulldowns (V)
Hammer grip pulldowns (V)
Behind the neck pulldowns (V)
One arm db rows (H)
T-bar rows (H)
Shrugs (Done at the end of every back workout)
*H - horizontal
*V - vertical

Pick 2 horizontal and 2 vertical pulling movements


Shoulders
Compounds
Smith machine shoulder press
Seated barbell shoulder press
Seated dumbell shoulder press
Military press

Pick 2 compounds

Isolation for side delts
Db side lateral raises
Cable side lateral raises

Pick either 1 for side delts

Isolation for rear delts
Bent over rear delt raises
Seated rear delt raises
Face pulls

Pick 1 for rear delts

Legs
This is a bit different. We alternate between GVT (German Volume Training) of leg presses 10 x 10 and squats (traditional style of 4 sets) every week.

Then we finish off with:
Leg extensions
Leg curls
Calf presses

Arms
Biceps
Standing dd curl
Concentration curls
E-Z Bar curls
Seated incline dumbell curls
Machine curls
Preacher curls

Triceps
Tri extensions
Close grip bench presses
Weighted dips
Machine dips
One/2 armed overhead tri extension
Tricep pressdowns

Pick 3 each. Done superset style, which means NO rest at all. The moment you finish a set of bis you move straight to tris.

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5 Day split:
Monday Chest
Tuesday Back
wednesday Legs
thursday Shoulders
friday Arms

3 Day split:
Monday Chest/Shoulders/Biceps (for shoulders don't do shoulder presses, just do 5 sets of lateral raises instead)
Wednesday Legs
Friday Back/Triceps

If you decide on a 3 day split, you will lose the superset arms of a 5 day split. There is less volume on a 3 day split, so it would be 4 workouts for Chest, 3 for Shoulders (compulsory 5 sets of lateral raises) and 3 sets of Biceps.

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The focus is on volume, you calculate this by sets x reps.

So workload is important here, sets x reps x weight.

10 x 100kg x 4 = 4000kg workload
12 x 90kg x 4 = 4320kg workload, which is more than 10 x 100kg x 4.

Emphasis of progress is on volume, not weight as we are accustomed to on Rippetoe or MadCow.

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Notable quotes:

'If you want to aim for a PR, do it on the first exercise selection, the other exercises should be at a maintenance poundage. Aiming for a PR on the subsequent exercises will just cause you to burn out. For example, my chest day would consist of the Smith machine incline bench, machine chest press, incline dumbell bench presses and i'll finish off with some cable crossovers. Let's say i start off with the Smith inclines first, i would attempt PR's on those but i wouldn't try any PR's on the subsequent exercises, as in keeping the poundages moderately heavy on the second compound exercise and the last compound exercise i keep it light and go for pump sets of lighter weight and higher reps within the 12-15 range.

Isolation exercises should always be lighter weight and very high reps, above 12 sometimes hitting 20 reps.

The point is, I'm a firm advocate of instinctual training thanks to Terry Gallyot (my mentor and Mr Asia). Focus on good nutrition, good nutrient timing and sufficient rest and the PR's will come naturally. Don't feel pressured to make PR's. Try for them only if you are able to. If you get all the aforementioned factors in good order, PR's will come naturally. A PR doesn't necessarily mean heavier poundage, it can also be achieved with more reps even if you're using a lighter weight compared to the last workout.

You need to understand that volume is the key word here. For example, a trainee does a set of Smith shoulder presses for:-
185lbs x 8 for 4 sets. In total volume that wold be equal to 185 x 8 x 4 = 5920lbs

The following week he does 165lbs x 10 for 4 sets, even though it was a lighter weight, he still achieved a better set because the total volume would be 165 x 10 x 4 = 6600lbs

Do you now get my point about volume being the key word here? Of course the poundage range should be around 70-85% of your 1RM max. Anything less and you'd just be getting a pump but no growth. The weight has to be sufficiently heavy to challenge you at least.'

'So we'd pick 3 compounds and 1 isolation, decide upon the order of exercise and have a go. Rep ranges are meant to be between 10-15 reps but if we feel like maxing out for 3-5 very heavy reps, we do it on the first exercise, either for PR's in the 3-5 rep ranges or PR's in the 10-12 rep ranges.

Intensity extending techniques such as forced reps, drop sets, rest pauses, etc are decided at the spur of the moment but they are used sparingly. The other 2 compound exercises, we do not attempt to make anymore PR's but if we feel that we can go heavier than the previous week, then we raise the poundage by a notch or so.'

'Sometimes i fail to hit 10 reps because of muscular failure so i reduce the weight accordingly in order to complete at least 10 reps in the next set. Even though i decide to max out occasionally with 3-5 reps, the last set of a compound exercise should always be a high rep burn/pump set of at least 12 repetitions. This helps flush blood into the muscles as well as prevent wear and tear on the joints. Your muscular strength usually advances faster than your joint strength, which is why sometimes you don't see me making poundage PR's too often, I try for endurance PR's on some workouts.'