So basically this is a four day upper/lower split with a main lift (Squat, deadlift, bench press, overhead press) and assistance lifts. The program layout looks like this:
Lower body - Squat focused
Main lift: Squat
Deadlift variation - 4x8
Squat / lunge / leg press variation - 3-4x8-12
Upper body - Bench press focused
Main lift: Bench press
Overhead press variation - 4x8
Row variation - 3-4x8-12
Wednesday - Off
Lower body - Deadlift focused
Main lift: Deadlift
Squat variation - 4x8
Hip hinge variation (Good morning, Neutral spine pete rubish style Hyperextensions, romanian deadlifts etc.)
Upper body - Overhead press focused
Main lift: Overhead press
Bench press variation - 4x8
Pull up variation - 3-4x8-12
I’ve been thinking about two ways to progress the main lifts. The first way is to periodize it: First week - 3x3 at 90% / Second week - 4x3 at 90% / Third week - 5x2 at 90% / Fourth week - 4x2 at 95% / Fifth week - 3x1 at 100% / Sixth week - Deload / Add 2,5 - 5 kg to main lifts and start the cycle again.
The second way is much more autoregulated: Every week try to increase either weight, sets, reps, decrease tempo, decrease rest time, try to improve on something.
What do you think?