West Side Barbell for Skinny Bastards. Joe DeFranco's adaptation of the conjugate method created by Louis Simmons of West Side Barbell. He's changed and rearranged some of the exercises to better suit athletic performance, it also makes you a lot larger if you eat properly and do the prescribed lifts with proper form and work hard.
It's a 4 day split, 2 upper, 2 lower and it goes Max effort/dynamic effort upper. Max effort/ dynamic effort lower.
Max effort is the traditional 3 rep max for squat or bench or what have you(DeFranco has found that working up to a heavy single isn't suited well to people who are just starting lifting weights seriously).
Dynamic effort is shit like jumping and box squats with 50 percent of maximal weight explosively for lower body, and speed benching and shit like that for upper body.
http://www.yale.edu/gradrugby/WS4SB.pdf
That's a pdf of the program in it's entirety. Because it's so simple you can switch out the DE days and put in conditioning and speed work(which works great if you're leading up to the season for a specific sport, so you can show up in shape to tryouts).
I'd highly recommend it to anyone, it's worked wonders for me, but of course everyone's body is different. What worked for me, might not work for you. Though a lot of people have had a great amount of success with it.
Hope this helped.
