I need a new program, please recommend.
Previous programs include: WS4SB, 531 variations, and just recently “simple but brutal”
Back ground and goals: I lift to keep fit and look good. I also train BJJ 2- times a week, and boxing about twice a week. 35 years old, office worker, 6’2, 190lbs, about 15% body fat. Im looking to maintain/increase my strength, improve my athleticism and improve my conditioning. I like to lift 3 times a week, and I would prefer to rotate on my “big” lifts every 3-4 weeks to avoid injury.
Only injury concern I have is a fragile lower back, so I don’t do deadlifts and have to be careful with squats. Although Im considering joining a gym that has a hex bar for hex bar deadlifts(and they also have a prowler as well).
For my “main” lifts I like to use: barbell and dB bench press, floor press, pull-ups, dips, front squats, back squats, Romanian deadlifts, barbell lunges.
My “other” lifts: chest supported row, seated rows, dB rows, dB curls, dB overhead press Bulgarian split squats, walking dB lunges, face-pulls, and lateral raises.
For conditioning: hill sprints, 400m sprints, bike hill sprints, and some skipping.
Im happy to consider 531 and WS4SB again, although I am open to other suggestions as well.