Have gravitated toward something like this as a nice “base” training style…good to get folks’ perspective and even Coach if he doesn’t mind.
“Layers” 2.0
Basically the original layers system but only 1-2 cluster sets and then one back off set (HDL or myoreps). 2 different compound movements (a chest/back focused and then snatch grip/legs focused). I find this staves off “boredom” of doing just one lift for weeks/months at time and a full body pump is nice (plus upper body & legs is a nice psychologically pleasant way to get lower work in).
Day 1: Bench Press [layer] & weighted chins or bent rows (done 5x5, ramping etc.)
Day 2: Snatchgrip high pull layers from pins [layers], front squat work
Day 3: BP variant layer from pins, pendlay rows (10x3, density)
Day 4: SGHP [layers], sumo DL/deficit rominan/DB split squats 5x5 or 6x4 muscle clusters
Day 5-6 repeat, possibly more off days as needed.
Full body (modified)
Day 1,3,5: Big compound movements (5x5/ramping or straight, 8/8/6/6/4/4, or 5/4/3/2/1, 3/2/1 waves as needed) circuit across 3 big moves (bench, squat, deadlift)
Days 2, 4, 6: Ring chins and handstand pushups done for volume
The magic here is full body 3x a week is really powerful stuff. But if I structure correctly (less shoulder work and lats) then I can use “in between days” for ring work and handstand to focus on hypertrophy. Of course can substitute with another “body part” split, possibly an arm day or chest day.
Thanks for any feedback