more or less an autoregulated version of the Juggernaut Method, so not very original:

Volume block 1 (3 weeks, followed by 1 week deload)

  • Main lift: work up to 12RM, 3 sets of 10, 1 set of 10+
  • Alternate lift (e.g. squat->deadlift): work up to 12RM, 10 sets of 6 EMOM
  • Compound accessory: 50 reps in as few reps as possible (then up the weight if 4 or less)
  • Isolation accessory 1: 100 reps in as few sets as possible (then up the weight if 5 or less)
  • Isolation accessory 2: 100 reps in as few sets as possible (then up the weight if 5 or less)
  • Isolation accessory 3: 100 reps in as few sets as possible (then up the weight if 5 or less)

Volume block 2 (3 weeks, followed by 1 week deload)

  • Main lift: work up to 10RM, 3 sets of 8, 1 set of 8+
  • Alternate lift: work up to 10RM, 10 sets of 5 EMOM
  • Compound accessory: 50 reps in as few reps as possible (then up the weight if 4 or less)
  • Isolation accessory 1: 100 reps in as few sets as possible (then up the weight if 5 or less)
  • Isolation accessory 2: 100 reps in as few sets as possible (then up the weight if 5 or less)
  • Isolation accessory 3: 100 reps in as few sets as possible (then up the weight if 5 or less)

Strength block 1 (3 weeks, followed by 1 week deload)

  • Main lift: work up to 5RM, drop 10%, work up to 5@RPE9 (capped at 30min)
  • Alternate lift: work up to 6RM, 8 sets of 3
  • Isolation accessory 1: 100 reps in as few sets as possible (then up the weight if 5 or less)
  • Isolation accessory 2: 100 reps in as few sets as possible (then up the weight if 5 or less)

Strength block 2 (3 weeks, followed by 1 week deload)

  • Main lift: work up to 3RM, drop 10%, work up to 3@RPE9 (capped at 30min)
  • Alternate lift: work up to 4RM, 5 sets of 2
  • Isolation accessory 1: 100 reps in as few sets as possible (then up the weight if 5 or less)
  • Isolation accessory 2: 100 reps in as few sets as possible (then up the weight if 5 or less)

Where:

  • Main lift: squat/bench/deadlift/press
  • Alternate: deadlift/press/squat/bench
  • Compound-ish accessory: leg press/behind the neck press/leg press/behind the neck press
  • Isolation 1: pull-ups/dumbbell rows/pull ups/dumbbell rows
  • Isolation 2: curls/curls/curls/curls
  • Isolation 3: leg curls/triceps pushdown/leg curls/triceps pushdown

What did you go with?

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