Ive decided to give the P/RR/SHOCK training protocol a go, using a two day split, training 3 times a week, Monday, Wedneday and Friday. My program is as follows.

Week 1 power
day 1 (push)
-DB benchpress 3*4-6
-incline 3*4-6
-military 2*4-6
-CG Bench 3*4-6
-Squats 3*4-6
-leg ext 2*4-6
-seated calf raises 2*4-6
-abs crunches 2*4-6

day 2 (pull)
-upright row 3*4-6
-bent row 3*4-6
-chinups 3*4-6
-CG seated row 3*4-6
-hyperextension 2*4-6
-SL deadlift 3*4-6
-lying leg curl 2*4-6
-BB bicep curl 3*4-6

Week 2 Rep Range
Day 1 (push)
-DB Incline 3*6-8
-flys 3*8-10
-Military 2*10-12
-dips 3*12-15
-Hack squat 3*6-8
-leg ext 3*8-10
-abs 3*10-12
-calf raise 3*12-15

Day 2 (pull)
-WG t-bar row 3*6-8
-CG Chinups 3* 8-10
-shrugs 2*10-12
-pullover 2*12-15
-cable curl 3*8-10
-SL deadlift3*6-8
-leg curl 2*10-12
-hyperextension 2*12-15

Week 3 shock
Day 1 (push)
superset-incline flys/dips
dropset-machine bench
-abs crunches
superset-leg ext/front squat
superset-seated calf raise/standing calf raise
superset-seated lat raise/machine shoulder press
dropset-front raise
superset-tri pushdown/CG benchpress

Day 2 (pull)
Superset- leg curls/hyperextensions
dropset-leg curl single
superset-reverse pec dec/WG upright row
superset-pullover/WG pulldown
superset-straight arm pull down/reverse grip bent row
Dropset- CG seated row

note- all supersets are 2*8-10 reps on each excercise
- all dropsets are 10 reps, drop, 6-8 reps, drop, 6-8 reps.

What do yo all think? any opinions recomendations appreciated!