I have a few standard workout programs and cycles. I won't post a full breakdown of the exercises/weights/diets I use because 1) they are constantly shifting and 2) if I get back into personal training, some of this will be part of what my clients will be paying for. So, generally...

The cycles I have are: Casual Cutting, Full Shred, Mass Pack, Standard. CASUAL CUTTING is new. It consists of thermos/cardio 3X a week/carbs 100-200g daily/DCT*. FULL SHRED is thermos/cardio 5-6X a week/carbs <100g daily/DCT*. MASS PACK is Lifting every other day/no cardio/creatine/total calories ~3K/protein 300g. STANDARD is thermos on weekends for pre-workout energy/cardio 1-2X a week/protein 200g.

*DCT is a system I started using back in the early 90's. It means "Declining Carb Theory" and basically stated to front-load your carbs at the beginning of the day so that by 6:00 pm (or later -- end time was adjustable), your carb intake was at or approaching zero.

The workout programs are: AT, Pre-Exhaust, Drones, Drops, Drop Supersets, Cascades, Sprints. AT uses a combination of exercises I don't use regularly. I don't run this more than a week or two consecutively as it is also somewhat of a low weight test run for many of them. PRE-EXHAUST is when I will take a "finishing" exercise, warm-up with it, then work it to "pre-exhaust" the muscle group, then go immediately into more mass-building exercises. DRONES is like PRE-EXHAUST, except there is a set of the drone (wear-down) exercise in between the working sets. This one I also don't like to use very often as it usually involves long recovery times. DROPS are also known as "Down-Pyramids", which means at or near 1 rep max, then drop the weight and up the reps with no rest. I typically use this for my working sets. DROP SUPERSETS is more of a cutting exercise, as it combines one exercise with another off-setting exercise. This one is very tiring, so I tend to only use it for FULL SHRED. CASCADES or U-Down Pyramids are what I use for my warm-up sets. I usually take the first exercise of a muscle group and use this, then switch over to DROPS for the rest of the program. ALL of the programs use strict form. SPRINTS is a cardio program that I started using in the early 90's. It is designed to establish a baseline, then "sprint" or otherwise strongly accelerate the pace, then "fall back" down to the baseline. I designed it then, as it worked much better than maintaining one specific pace for the duration of the workout. A variation of this idea is currently known as "HIIT".