I change programs when I can’t progress in reps with a heavy weight for 2-3sessions in a row.
I alternate between full body and split training.
I’m doing full body training at the mo. I train in the mornings because I do martial arts in the evening. The reason I train the same day is to maximise recovery by getting a full day off the next day except for thursday which I add some extra specialistion.
Monday. Vertical
Lunges 2x9
Shldr Pr 2x6
Pullups 2x9
Calf Pr 2x6
Leg Press 2x12
DB Curls 2x8
Wednesday. Horizontal
Front Squats 2x9
DB Pr 2x6
Seated Row 2x6
Single Leg Calf Pr 2x8
Back Squats 2x12
Alt DB Curls 2x6
Thursday. Shoulders and Arms
Arnold Pr 2x8
Bent over Flyes 2x12
Tricep Ext 2x12
Chin Ups 2x9
Dips 2x8
EZ curl 2x6
Saturday. Metabolic
Cleans 2x6
Bench Pr 1x20
Bent Row 1x20
Stiff Leg 1x20
Shldr Pr 1x20
Lat Pulldowns 1x20
Cable Curls 2x20
I don’t follow a program as such but rather follow a principle for x amount of time. Usually 3 weeks.
For example the principle at the moment is 5x5, two upper body days two lower body days.
Next i’ll be doing a hypertrophy principle such as 40 secs t.u.t per set for 3-4 weeks, push, pull, legs
My exercises don’t change very much either, the grip, and order mainly is what i change most.