I’m not familiar with what you are doing at this moment but you need to get rid of these phony ideas of “beginner/novice/semi-beginner/intermediate/kind- of -intermediate- but -still- a -bit- novice -but -only -if -one- doesn’t- include- the -14 -days- that- I -did- bodybuilding -but- really-let’s-be-honest,-I-didn’t-follow-a-diet.”
I don’t know why people are so obsessed with these labels and think Program A won’t work, etc. 20 years ago, EVERYONE thought they were an advanced lifter. Now, everyone is DYING to let everyone know that are a “novice”.
Do one of these programs:
- 5x5 @ First Set Last (this would be combined with PR sets on the main lift)
- “Regular” 5/3/1 with 2 assistance movements after (Triumvirate).
Which one? Whatever one you want to do. Do it for a minimum of 6 weeks and then, if you want to change, change to another one. Stop getting caught up in labels and get caught up in doing work.