Considerations/background: This is important when critiquing my program. I apparently have a herniated disc. It doesn’t hurt a whole lot, but if I use bad form, it can be tweaked and I am out. This has occurred for almost 2 years now. I’ve stretched/rolled for about an hour a day to rehab this for the past 2 months. I’ve also gone to the PT and doctor. I don’t feel the injury when squatting, but I do feel it when barbell deadlifting (if I have improper form) or if I arch in the bench. Because of this circumstance, I have taken heavy barbell deadlifts out, and subbed in trap bar deadlifts.
Also, I do not compete in any strength sport. I play tennis every day that I possibly can, including after my lifting session. Sometimes, I’d like to hit the ball instead of going to the gym that particular day, because it is a nice day, and the next day will be raining. Therefore, my schedule is often dictated by weather. At the same time, I’d like to be as strong as I can, given the time and effort I can afford to put in. I also do not have a consistent schedule of office/physical work for my career (sometimes I’m out doing physical work for days or weeks at a time, sometimes i’m in the office, theres no predicting it). Because of these reasons, I’ve created a program in which I can get in and out in an hour or so, and also a program in which the A, B, C workouts can be moved around, based on my schedule. B can be done the day after A. B can be switched with C. Though I wouldn’t ever do A after a B or C.
I’ve also been lifting for 6 years or so. I’ve ran juggernaught, candito LP, and 531 for months at a time. My numbers are still fairly novice.
This isn’t an exhaustive list of considerations, but have at it: https://docs.google.com/spreadsheets/d/1561J-NGiyDj0Jb-xCNwf5r1SMBB5JeEBn6ayilioMLo/edit?usp=sharing