My objective is to grow my chest and increase my bench. I have the plan in place to do 5/3/1 inspired loading protocol, but for higher volume.
Monday - Heavy bench, rear delts
Tuesday - Leg Day
Wednesday - Farmer Carry and Shoulder day
Thursday - Back Day
Friday - Volume bench, arms
I've established a format of 10/6/3 instead of 5/3/1 to use more volume, but if I was starting a 5/3/1 based on current max/training max, I'd be hitting about that much anyway.
Mondays will alternate between 6's and 3's starting at 300 and 325, adding 5 lbs each session. I'll work up to the target weight for sets of 5, then do 3 on the target weight before AMRAP. After these I'll do 3x8 at 225 for speed.
Fridays will follow 10's, adding 5 lbs until I can't get 10, then dropping to accommodate and get back up to 10+. Between warmup sets I will do 4x25 with DB incline. After the 4th warmup set I switch to face pulls until the top set is over. Next I move on to 4x10 DB incline superset with band pull aparts, then dips 4x20 superset with face pulls or chest supported rows.