i follow a mix of 5/3/1 BBB + Reddit's PPL it's a 5 day hypertrophy/strength program
Monday (Pull) Sets/Reps
Deadlift 5/3/1 Sets, SS 3x8-12
Lat Pulldowns 3x8-12
Cable Rows 3x8-12
Face Pulls 3x15-20
Dumbbell Curls 4x8-12
Hammer Curls 4x8-12
Tuesday (Push) Sets/Reps
Bench Press 5/3/1 Sets, SS 3x8-12
OHP 3x8-12
DB Incline Press 3x8-12
DB Shoulder Press 3x8-12
Tricep Pushdowns 3x8-12
Lateral Raises 3x15-20
Skullcrushers 3x8-12
Wednesday (Legs) Sets/Reps
Front Squat 5/3/1 Sets, SS 3x8-12
Leg Press 3x8-12
Leg Curls 3x8-12
Calf Raises 5x8-12
Thursday (Pull) Sets/Reps
Barbell Row 5x5
Dumbell Row 3x8-12
Lat Pulldowns 3x8-12
Cable Rows 3x8-12
Face Pulls 3x15-20
Dumbbell Curls 4x8-12
Hammer Curls 4x8-12
Friday (Push) Sets/Reps
OHP 5/3/1 Sets, SS 3x8-12
Bench Press 3x8-12
DB Incline Press 3x8-12
DB Shoulder Press 3x8-12
Tricep Pushdowns 3x8-12
Lateral Raises 3-5x12-15
Skullcrushers 3x8-12
on weekends (my rest days) i tend do to 30/60s, 60/120s or a 2 mile run
end goal: arny status