From your handle, I guess it’s safe to assume you are a painter? I myself have been painting commercial/residential for 20+ years, along with stacking rock, concrete, building pole barn, etc in between here and there. How many days a week do you lift and do you follow a structured program? You have several variables that you can tweak to find what works best for you. I would look into a DUP/WUP type of structure. The Cube Method is a good introduction to this type of structure and takes recovery into consideration probably better than all your other cookie cutter programs. Swede Burns 5th set also seems like it might take recovery into account more than most, although I’ve just read the book and never actually run his program. Mostly, I run a modified 3 or 4 day Cube spread over 9-14 days or a Westside-esque programming that has me completing the normal split over 9 or 14 days. The 2 day split looks like… Max effort lower on day 1/Dynamic effort lower on day 2 and alternate the following week, with 2 days dedicated to moderate to light conditioning, abs, pre-hab, stretching or yoga each week. Don’t be afraid to experiment with frequency. There is plenty, if not more progress to be had with two and three days per week programming for some of us. If you are under-recovering, your time spent in the gym is pointless to begin with. Start by looking at your supplemental and assistance and see if there is any redundancy or excessive volume and go from there. Find what works for you.