I am 20 years old, 6'2" tall about 213 - 220 pound heavy. I have no idea about my bodyfat percentage... guessing I would atleast say 20%, maybe up to 25%. I have been training for 3-4 years although not that serious until maybe 1,5 years ago. Other than that I played sports all my life.
My focus has shifted to powerlifting specific training, most of my training career I did not have a solid program and I was often skipping between different things. That changed first when I did Johnny Candito's linear strength program. After that I started Jim Wendler original 5/3/1 (Triumvirate), which I am still currently doing. I am not quitting this until I have to but I want to plan ahead and have the next step layed out.
The squat is the movement I want to develop the most, just because it is awesome. In order to do that I want to try high frequency training. I thought about doing something like two times a week low bar, one time front squat + deadlift, 3 times bench pressing. Does anyone know a four day program that matches these conditions or could you help me create one? I was unsure of how to fit my ideas 1) in a four day program and 2) how I could manipulate volume and intensity so that I am able to recover from such a high frequency.
Sorry for the long introduction and explaining and thanks for any suggestions in advance!