Workaholic's Mass Routine
I have 180 students and 24 hours a week of class (12 hours masteral classes, 12 hours teaching assistance). So basically, turning into anything other than a shrivelled cow would be an achievement. In order to save me from shrivelled-cow-dom, I have devised a time-saving twice-a-week mass routine.
Two mottos are operative:
1) There is no such thing as "not enough time," only inappropriate or downright absent planning.
2) If your stress-response is to eat, and you cannot escape your stressful situation, train to gain. Forget fat-loss. Mass your ass up, but try to make it as lean as possible.
Twice-a-Week Workaholic's Mass Routine
Day one (for me, Monday):
1) Olympic Squat 5x5
2) Olympic Squat 3x8
3a) Overhead Press 5x5
-b) Pull-ups 5x5
4a) Bench Press 5x5
b) Bent-over Row 5x5
5) Muscle Snatch 3x8
Day two (for me, Thursday):
1) Power Clean 5x5
2) Olympic Squat 3x8
3a) Overhead Press 5x5
-b) Pull-ups 5x5
4a) Bench Press 5x5
b) Bent-over Row 5x5
5) Muscle Snatch 3x8
Do abs and neck work at home, when time permits (3x a week usually, takes me 10 mins tops)
Weekly Rep Volume:
Quad Dominant: 73
Hip Dominant: 24 (OL squats, while quad-dominant, actually work the hips/hams pretty bad.)
Shoulders: 98
Lats: 50
Chest: 50
Upper Back: 50
Now, unlike most people, I grow on 50 reps a week. But as one might see, I am giving special emphasis to my shoulders, mainly because I love my shoulders. And to my legs, because ladies and gentlemen, nobody grows without legwork. Or nobody should grow without legwork. Though my momma she say I got thighs that belong on a freak show but she's my momma don't listen to her.
For most people though, the weekly volume would have to be higher to grow -- about 100 reps, 75 at least. But for me, (my work capacity needing improvement, and my body generally very responsive to high weightloads due to training age) 50 reps is fine. Especially with the legs.
I may try to up the volume though, if time permits. Due to the supersetting the workout, if rest periods are strict, can stay at 90 minutes.