I've been using a routine that attempt to deliver both strength and hypertrophy results. I use basic compound lifts for different movement patterns. My exercises are as follows - Horizontal Push - Dumbell Bench Press Horizontal Pull - Dumbell Rows Vertical Push - Dumbell Shoulder Press Vertical Pull - Pullups Hip/Hamstring Specific - Romanian Deadlift Quad Specific - Squat I use a 10 week cycle. I stay between 10-12 Reps during the first 5 weeks and 5-7 during the second 5 weeks and do 6 sets of all exercises, grouping the opposing movement patterns together and having 2 seperate days for legs. (Total of 4 workouts) I find my greatest strength gains come from the last 5 weeks while gains in muscle size are negligibly greater in the first 5 weeks. At the end of this cycle i do strategic deconditioning for a week or two and then begin the cycle over. I've done 2 cycles of this and have recorded poundage increases varying from a minimum of 10 percent to 15 percent over the 10 weeks. And since i work most muscle groups twice a week, i realize sustained hypertrophy which leads to strength increases and so on. Comments on this would be greatly appreciated, for example, the shortcomings and what i can do to tweak this program.