Take a look at Amit Sapir’s squat thread and look at the conversation me and him were having (before it gets into arm pain and such). I recently put about 30lbs. on my squat in two months, I was trying to get my bench up too but it didn’t go anywhere so you could say I was “maintaining”. Here’s the basic layout of my program - I will leave out the benching because it didn’t work out
Monday - Squat, pause squat
Tuesday - light SSB squat (60%x3x3), heavy deadlift, rack pulls
Wednesday - high bar squat (doubles or triples with around 75%)
Thursday - SSB squat (70%x5x3-5 sets), pause deadlift 3x3
Friday - lighter squat (still 80% but only doubles), pin squat, heavy barbell rows
The numbers I have there are just a starting point, I added 5-15lbs. each week. I also started with less volume and added more sets each week. I can’t tell you how much volume you should start with just like that, but basically take about 60% of the highest volume you have done in a week recently and spread it out over 6 days. Change exercises if you want, that’s just what I did.
Deadlift volume was low, around 20-25 reps a week. Everything was fairly low reps except for stuff like chin ups and band pull aparts. I also benched every day after squatting (which Amit had cautioned me against, I should have listened) and it didn’t work at all, I was used to high volume benching but lately I have been stuck. I recently lowered the volume and frequency significantly but increased intensity and I’m seeing some progress again.
Let me know if you have any questions.