Yes, many great programs on this site. I like designing them though, to try to better suit my goals/time/whatever!
So, I’m trying to bring up my bench mostly (and upper body). It seems I look at the cage, and my squat/dead goes up. Any who, have at this program…
Mon
Bench Press, 5 x 3 @ 80%
Throat Crushers, 4 x 8
Seated rows, 4x8
Squat 3x5
Chest?
wed
Power cleans 3x3
Bent over rows 3x5
Press downs (band) 3x12
Pullups 3x5
Bi?
friday
Speed Bench, 9 x 3 @ 50%
Close Grip Declines, 5 x 5
Deads 3x3
Rear delt 3x8
Ab?
I tend not to include % of 1rm, because I find it harder to get the weight correct, so I pick a weight I could lift 2-3 more times (ie for 5x5, I’d use a 7-8 rm)