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THis may be waht you're looking for (source:FAQ-E-book)
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23.4. More on AM/PM splits
Ok, here are a few points to think about.
1) Increasing volume isn't a bad thing. The only time it is contraindicated is when you can't handle any more volume because the current weight loads are sufficiently heavy and are causing sufficient trauma to the tissues with minimal volume and adequate frequency.
There is a false notion that HST is about “low volume”. This notion arose from people erroneously stereotyping HST as a previously existing “muscle beach” method used by guys in “the good old’ days”.
HST prescribes that volume be more evenly distributed over time to create a more constant environment and thus and more consistent stimulus for muscle growth. The volume of training in HST does not differ significantly from previous programs.
2) The only physiological benefit to training twice per day is to increase the amount of loading the muscle is getting. So, if I were to go from once per day training to twice per day training, and not increase the volume, I would not be deriving any particular anabolic benefit from splitting up my workouts into two shorter sessions.
You may however benefit from doing this in other ways such as accommodating a tight schedule or getting the most out of limited energy levels.
3) It is ok to either repeat the previous workout, or to use a different group of exercises, as long as the second set of exercises is comparable in effectiveness to the first group. In other words, you can have Workout A and Workout B and simply alternate between them, using workout A in the morning and Workout B in the evening or vice versa.
Different exercises for the same muscle group usually only differ in the number of muscle groups involved, and the degree of stretch experienced by each muscle group during the movement. In the end, when things get really heavy, all primary movers will be activated 100% regardless of the stance, or foot placement, or hand position, etc.
So for example, wide stance squats will hit just as much muscle as shoulder width squats. All that differs is the amount of stretch involved for the inner thigh (adductors).
However, when a maximal squat is attempted with either stance, all muscle will be equally activated. This can be better understood by considering each joint separately. It is either extending or flexing…regardless of body position.
The point of all this is that you can pick two different compound exercises for each major muscle group, squat/press for legs, high-/mid-pull for back, incline/dip for chest. Then do whatever you want for bis, tris, delts, calves, and abs. The reason you can do whatever you want for the smaller muscle groups if because of the limited natural of their function on a single joint.
Another option is to split the body into two halves (e.g. upper/lower or push/pull) and do half in the AM and the other half in the PM. This will allow more time (i.e. sets) to be done per muscle group during a single workout. You can either do more sets per exercise, or simply add exercises and keep the sets per exercise the same.
Now we haven’t touched on the “consequences” of two-a-day training. Briefly, you will be more tired and you will burn more calories. This means that two-a-days will be easier using lighter weight loads such as the 15s, or the first week of any rep range.
It also means you will be more likely to experience a caloric deficit. This means you may need to up your carbs while doing two-a-days.
Just as important to realize is that you will be more likely to experience “burn out”. Your motivation to train can really take a hit after several weeks of two-a-days. Keep this in mind! This does not mean that your muscles are experiencing the same mental boredom or fatigue, it simply means that doing something relatively difficult and tiresome twice as often makes you get tired of doing it twice as fast.
23.5. Recommendations on AM/PM split during your HST cycle
You won't last long doubling the volume just because you are using am/pm splits.Here is what I suggest:
1) When using 15s: Go ahead a repeat the am workout in the same day pm workout. Especially when things are very light (1st week of 15s).
2) When using 10s: First week of 10s, assuming some zig-zag, go ahead and repeat the am workout in the pm. During the second week of 10s, split the body up into two halves, either push/pull or upper body/lower body. This will allow more sets for each exercise because you are only training half the body at a time.
3) When using 5s: Once again, if you are getting a pretty good zig-zag in weight loads (which is just fine), go ahead and do 2 identical workouts, one in the morning and then once in the evening. When things get heavy however, split the body up again into two halves and train have the body in the morning and the remaining half in the evening.
NOTE: training twice per day significantly increases the number of calories you burn in a day. If you are trying to gain weight, take this into account and add additional calories.</div>
Sounds very much like the info you were looking for.
