What about HST?
HST, aimed at bodybuilders and not at powerlifters, but interestingly enough , if you look at for example Smolovs squat routine he comes up with 4 times a week squating hard, obviously he uses HST like volume management as not to overload his CNS, also 5*5 routines can be incorporated in the HST framework.
For those unfamiliar with the basic HST concept:
http://www.hypertrophy-specific.com/hst_index.html Since HST uses only a low volume per musclegroup/workout and an average volume during a whole week , I feel one has room apply some methods to make the few sets we devote to a musclegroup, that we do them more intens
First of all, you take the basic full body 1 day on 1 day off routine from their site:
http://www.hypertrophy-specific.com/hst_II.html Now, let's tweak that a bit:
Instead of one workout, we gonna do two workouts a day, in the morning the rawest power exercises, like squat, benchpress and in the evening still compounds but more like leg press and dumbell press.
For the icing on the cake we throw in an isolation burnout set and we carefully apply some dropsets, supersets, compound supersets (ouch!) and negatives:
Here some samples for 2 musclegroups
SAMPLE 1: CHEST
WORKOUT 1 – MORNING – DOUBLE DROPS
1 * 6 barbell press
1 * 6 barbell press double drop
1 * 8 dumbell flye double drop
WORKOUT 1 - EVENING - SUPERSETS
1 * 6 dumbell press superset 1 * 8 db flye
1 * 6 dumbell press superset 1 * 8 db flye
1 * 8 dumbell flye double drop
WORKOUT 2 – MORNING - SUPERSETS
1 * 6 barbell press superset 1 * 8 dumbell flye
1 * 6 barbell press superset 1 * 8 dumbell flye
1 * 8 dumbell flyes double drop
WORKOUT 2 - EVENING – DOUBLE DROPS
1 * 6 dumbell press
1 * 6 dumbell press double drop
1 * 8 dumbell flye double drop
WORKOUT 3 – MORNING - NEGATIVES
1 * 6 barbell press negatives
1 * 6 barbell press negatives
1 * 8 db flye double drop
WORKOUT 3 - EVENING – SUPERSETS
1 * 6 dumbell press superset 1 * 8 dumbell flye
1 * 6 dumbell press superset 1 * 8 dumbell flye
1 * 8 dumbell flye double drop
WORKOUT 4 – MORNING - COMPOUND SUPERSETS (OUCH!)
1 * 6 barbell press superset 1 * 8 dumbell press
1 * 6 barbell press superset 1 * 8 dumbell press
1 * 8 dumbell flye double drop
WORKOUT 4 - EVENING – SUPERSETS
1 * 6 dumbell press superset 1 * 8 dumbell flye
1 * 6 dumbell press superset 1 * 8 dumbell flye
1 * 8 dumbell flye double drop
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SAMPLE 2: QUADS
WORKOUT 1 – MORNING – DOUBLE DROPS
1 * 6 squat
1 * 6 squat double drop
1 * 8 sissy squat or leg extension double drop
WORKOUT 1 - EVENING - SUPERSETS
1 * 6 legpress or hacksquat, superset 1 * 8 sissysquat or leg ext.
1 * 6 legpress or hacksquat, superset 1 * 8 sissysquat or leg ext.
1 * 8 sissysquat or leg extension double drop
WORKOUT 2 – MORNING - SUPERSETS
1 * 6 squat 1, superset 1 * 8 sissysquat/legext.
1 * 6 squat 1, superset 1 * 8 sissysquat/legext.
1 * 8 sissysquat/legext double drop
WORKOUT 2 - EVENING – DOUBLE DROPS
1 * 6 legpress/hacksquat
1 * 6 legpress/hacksquat double drop
1 * 8 sissysquat/legext. double drop
WORKOUT 3 – MORNING - NEGATIVES
1 * 6 squat negatives
1 * 6 squat press negatives
1 * 8 sissy squat/legext. double drop
WORKOUT 3 - EVENING – SUPERSETS
1 * 6 legpress/hacksquat, superset 1 * 8 sissy squat/legext.
1 * 6 legpress/hacksquat, superset 1 * 8 sissy squat/legext.
1 * 8 sissy squat/legext double drop
WORKOUT 4 – MORNING - COMPOUND SUPERSETS (OUCH!)
1 * 6 squat, superset 1 * 8 legpress/hacksquat
1 * 6 squat, superset 1 * 8 legpress/hacksquat
1 * 8 sissy squat/leg ext. double drop
WORKOUT 4 - EVENING – SUPERSETS
1 * 6 legpress/hacksquat,superset 1 * 8 sissy squat/legext.
1 * 6 legpress/hacksquat,superset 1 * 8 sissy squat/legext.
1 * 8 sissy squat/legext. double drop
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The same principle of starting with the largest compound exercise in the morning and do the second largest compound in the evening applies
to the other muscles as well, example:
MORNING
Hamstrings
- Main compound exercise: STLD
- assistence iso exercise for supersets: leg curl
Lower back
- Main compound exercise: Deadlift
- assistence iso exercise for supersets: reverse hypers
Front delts
- Main compound exercise: Millitary press
- assistence iso exercise for supersets: fron barbell raise
EVENING
Hamstrings
- Secondary compound exercise: Glute Ham raise
- assistence iso exercise for supersets: leg curl
Lower back
- Secondary compound exercise: Goodmorning
- assistence iso exercise for supersets: reverse hypers
Front delts
- Secondary compound exercise: dumbell press
- assistence iso exercise for supersets: front barbell raise
etc.
While HST follows cycles of 8 weeks, working from 15 down to 5 reps in miniblocks of 2 weeks, you can use the above mentioned routine year round, because we use microsblocks of 4 workouts to work our way from demanding dropsets even more demanding negatives and compound supersets in the third and fourth workout after wich you start over again. this will make sure you hit considerable failure in low and high repranges.