Coming off a 531 type variation. I was going to change it up for the next month doing full body every other day. Focusing on main lifts, and variations. Off days would be ab work, calves, bi’s.
I can’t seem to find any spreadsheets or good articles. I can come up with my own programming and even do some instinctual training…
But just seeing if maybe someone has something.
As far as movements.
Workout A: Squats, Deadlift, Bench, OHP,Barbell Shrugs
Workout B: Leg Press, Romanian DL or Stiff Leg, Hammer Strength Bench, OHP or Machine, Hammer strength shrugs.
Off days: Ab work, Calves, Back work
Tues: Off*but not really
And on and on. I may take a day off for real after 2 weeks. I have no problem with recovery, or workload.
Intensity, rep ranges,and percentages is a whole other story…
Anyway…may even do it for two months.