Training for 1 year, never had a real plan.
1rm;
200kg deadlift
85kg bench
110kg squat
Will have to workout at home, so only bb/db/high pulley/dip/pullup
A UPPER
5X5 BENCH PRESS BARBELL
5x5 DUMBBELL BENCH PRESS
5X5 DIPS
5X10 DUMBBELL FLYES
5X10 TRICEP ROPE PULLDOWN
B UPPER
5X5 SEATED OVERHEAD PRESS BARBELL
5X5 SEATED OVERHEAD SHOULDER PRESS DUMBBELL
5x5 EZ BAR TRICEP EXTENSION
5X10 SEATED LATERAL SIDE RAISES
5X10 ROPE FACEPULLS
C LOWER
5X3 DEADLIFT
5X5 BENT OVER ROW BARBELL
5X5 BENT OVER ROW DUMBBELL
5X10 PULLUPS
5X10 LATERAL PULLDOWN
D LOWER
5X5 BACK SQUAT
5x5 FRONT SQUAT
5X5 DUMBBELL LUNGES
5X10 STRAIGHT LEG DEADLIFT
5x10 CALF RAISES
Monday - Lower A
Tuesday - Upper A
Wednesday - Lower B
Thursday - Upper B
Friday - Rest
Saturday - Lower A
Sunday - Upper A
and repeat, maybe have to add some core work but not sure where.