I am doing a hybrid between Jim Wendler's 5/3/1 and Michael Matthew's Bigger, Leaner Stronger workout protocol. I used to do a version of 5/3/1 exclusively and plan to move in that direction again. I am just getting back to previous strength levels after a sever rotator cuff strain last year, so I'm following a linear progression model until I plateau. At that point, I'll jump back on the 5/3/1 system. My current plan:
Monday - Bench - 3x5, 3x10, Incline Bench - 3x6, Face Pull - 3x10, Abs. I also do sets of 5 pull-ups varying grips
between each set of pushing exercise.
Tuesday - Deadlift - 3x5, Bent over Rows - 3x6, Pull-ups - 3 x max effort, Calve raises if I feel like it.
Wednesday - Overhead Press - 3x6, Lateral Raises 3x10, rear lateral raises 3x10. Pull ups between sets again. Abs.
Thursday - Squat - 3x6, Front squat 3x6, Romanian Deadlift 3x6, leg press calve raises.
Friday - Incline Bench 3x10, Curls 3x6, close-grip presses 3x6, hammer curls 3x6, seated tri extensions 3x6. Abs.
If I have time I'll through in some cardio after lifting a couple days a week.