Sorry, I was on my phone. It's the greyskull LP but I do the accessory work I think is necessary - so, Monday/Friday I'd squat, bench, row; Wednesday I would deadlift and OHP, and on all three days I'd do varying accessory exercises, but roughly in the volume I posted. The next week I'd squat/OHP Monday and Friday and bench/deadlift/row Wednesday. Three days a week, two full-body compounds per day (one legs one upper body).
I'm on a cut, so I don't really want to mess with programming, but I am looking at other programs once I'm bulking again. That said, this has been working well, so I'm not sure if I need to mess with anything. Keep in mind I do yoga as well, which is actually pretty tough and leaves my hamstrings, back, core, and sometimes shoulders sore.
I've read the Greyskull book and I think the base of the program is very good. There's absolutely no need to change program and to start splitting up the body if you're used to full body sessions. I would not add any lifts during a cut, but once you switch over to bulking you could do some more work. You could either add another day for upper only, or you could keep it at three sessions but then they're gonna be longer. You could also do with squatting, benching and deadlifting (with variations not the standard lifts every time) 3x a week if you're up for it. Squatting and DLing in the same session will lower your DL in th short run but in the long run it will benefit from it.
Also, there's no need to restrict yourself to only do the compounds in their most basic "competition" style. Feel free to switch one of the squatting sessions to a pause squat and one of the bench presses to incline bench or pin press or whatever you think will work your weakness and is a fun change.
So, you have some things you can do when you switch to bulking:
1) Increase the frequency for the main lifts, 2) add more accessory work, 3) possible add another day for upper only.
Here's an example of how a decently high volume, moderately high frequency 3x a week routine could look. Its popular on a Swedish lifting forum I also post on. It's written by my trainer. Note that no lifts are taken to failure. You would also start with very conservative weights, higher reps per set and gradually scale up the weights while reps go down and sets go up. At the end of the cycle the sets also get reduced. If the sessions are too long you could just take one upper movement from each day and combine them into a short upper only day with msybe some more fun bro accessory work if you want.
Warmup 10 min
Ab rollouts 2x8-10
Decline situps 2x10-15
Hyperextensions 2x 10-15
Face Pulls 2x 10-15
Bench press 4-6x2-3
Inc DB Bench 3-5x10 3s eccentric
Squats 6x4, 5x5, 4x6
Leg Extension 3-5x10 3s eccentric
Chins 5xFailure -1
BB curl 3-5x6-8
Warmup 10 min
Planks with hands and feet on stability/bosu ball 2x60-90s
Pallof Press 2x15
1-leg glute bridge 2x30sec
Lunges backward from box 4x12
Inc BB Bench 5x6-8
Military Press 6x4, 5x5, 4x6
Biceps / Triceps 2x5x10 (superset)
Warmup 10 min
Wall squat prison style 3x6
BB glute thrust
1-leg hyperextension static hold 2x15s
Leg press 3-4x5-8
Ham curl 3-5x10 3s eccentric
Bench 6x4, 5x5, 4x6 medium wide grip
Inc flyes 3-5x10 3s eccentric
Lying seal row to bench 5x8
Dumbbell curls 3-5x6-8
Edited by conceptionist - 4/8/14 at 3:17pm