Good posts from all. I like the thoughts Physical_Culture is throwing out.
However, I’m going to say something that may get me in trouble. You are currently working legs in some form 4x a week. I think you should keep it that way, AS LONG AS you’re feeling fresh each time you go in. If you are getting run down or sore all the time, or feeling like you don’t want to train, then drop the frequency of your leg work to 1 or 2 days a week.
Frequency is a very good variable to elicit hypertrophy. I’d vary the weight and reps as much as possible for each day though. I have a pet theory that what you do in the first few months of serious training (even up to the first few years of training) has a particular impact on what you are conditioned to accept physically.
In other words, I’ve been thinking that if you start at a higher frequency or volume as a newb, you’ll be better able to handle volume later as a vet. Thib is the example that first comes to mind, as he worked his legs 4-5 times a week for the first few years of his training, plus Oly training. Seems to be ok with him.
Anyway, You’re missing a horizontal row. Replace calves with something bigger. Calf work is not a “systemic” exercise choice.
Monday: Squats, Calf Raises, Weighted Pull-ups
Tuesday: Deadlifts, Bench Press, DB Military Press
Thursday: Repeat Monday
Friday: Repeat Tuesday
You have 1 vertical pull, 1 vertical push, 1 horz. push, and NO horizontal pull exercise. You need one in there, at least. Bent row, dumbell bent row, whatever. Another idea for variations on legs–do legs each day, but instead of repeating the exercises from the first day, pick new ones for Thurs/Fri. Example–front squats and snatch grip DL. Another idea–make a day legs/horizontal plane and another legs/vertical plan. Putting it all together you’d have something like this, give or take:
Mon–squat, military press, weighted pull-ups
Tues–DL, row variation, bench
Thurs–front squat, weighted chins, push press
Fri–snatch grip DL, bench variation, row variation
Now there’s one leg exercise, one push exercise, and one pull exercise on each day. Then add in isolation stuff and abs.
It would be a good idea to look at the Total Body Training article at least for organizational ideas, if not to actually perform. Also, the ABBH program is good.
Congrats on the progress so far, you’ve got a ways to go. Shoot for your goal.