Main 5’s pro or 531 PR set
Supplemental 5x5 FSL
Assistance each day somewhere between 25 - 100 reps of each categori: push - pull - single leg/Core.
Push: dips, push ups, DB press, bench, incline press, triceps pushdown.
Pull: Pull up, chin up, DB row, pull down, Band pull apart, face pull
Single leg / core split squat, step up, lunge OR some core work like sit ups, hanging leg raise, planche ab wheel.
So you could actually hit every muscle several times every week.
Remember Assistance is assistance, and not to be treated like main or supplemental.
Hope that makes sense.
Just keep it sane. Do a couple of cycles, evaluate. Do I like it, keep on. Want to do something else/new for assistance, put it in, but remember to take something out.
Always do some mobility, jumps/throws and cardio.