Of all the many workouts I have done I think your Superhero Complexes were some of my favorite because I liked the minimalist whole body nature of the Press/Squat and Bench/Dead layout. I liked the frequency as I found squatting 3x a week to be a bit much on other programs I tried.
I was wondering if there is a way to design a program that keeps this layout but adjusts the parameters for strength and growth, rather than max metabolic effect.
Monday: Press/Squat 5x5 (double progression)
Tuesday: Bench/Dead 5x5 (double progression)
Thursday: Press/Squat body-builder style work
Friday: Bench/Dead body-builder work
I actually might be moving more towards a home gym layout soon, so I’m looking for ways to stay minimalist that dont involve lots of dumb bells, machines, KB’s, etc…