Either done on a 4 or 5 day split
Day 1 Legs
Squat Warmup then 4 x 8-12
Leg Press 3 x 10
Lunges 2 x 5 each leg
Leg Extensions and Curls 3 x 12-15 drop sets
Day 2 Chest/Tri/Abs
Barbell or Dumbell Bench Warmup then 4 x 8
Incline Bench 3 x 6
Dips 3 x 15
Close Grip Bench 3 x 8
Pushdowns 3 double drops sets totaling about 14 reps/set
6 sets of multiple weighted ab exercises
Day 3 Back/Traps/Calves/Deltoids
Power Clean 4 x 4-6
Deadlift 4 x 3-6
Shrugs 4 drop sets totaling 12 reps/set
Push Press 3 x 8
Upright Rows 2 x 10
Standing Calf Raises 5 x 6-15
Day 4 Lats/Biceps/Abs
Pullups 4 x 12
Bent Rows 4 x 8
Pull Downs 4 x 12
All types of curls 6 x 6-12
6 sets of multiple weighted ab exercises
Day 5 Either start again or take day off depends how I feel.
My bench weight needs to increase so I am most likely going to decrease my reps to 2-6 for a few weeks and see what happens. I am making consistent gains on about every other exercise.