5/3/1

>>40006540
5/3/1 Bench - OHP assistance
5/3/1 Squat - Deadlift assistance
5/3/1 OHP - Bench assistance
5/3/1 Dead - Squat assistance

First set last on all, maybe not deadlift depending on how heavy you do your last set. Add whatever smaller accessories you want at the end for fun/bodybuilding/imbalance. I don't like 5x10 dead so I do 5x5 pause. I do 5x10 bench and squat, or 5x5 pause depending on what I need/want. Rest about 1 minute between sets. Also do some core assistance if you don't do it already. I started using the ab wheel and I feel much better when squatting and deadlifting. It really makes a difference. "Compounds is enough for abs" is a meme.

Do two cycles before each deload.

>>40006663
Assistance work can be done per cycle as followed:

5x10 @ 50%
5x10 @ 55%
5x10 @ 60%
5x5 @ 70%
5x5 @ 75%
5x3 @ 80%
5x1 @ 90%

Gives some variety which I personally like

File: Greyskull LP Program.png (45KB, 539x575px) Image search: [Google]

45KB, 539x575px

>>40006663
I don't know which accessories to choose exactly that is my problem. I am currently doing pic related ( sometimes additional dips and chin ups at end depending on energy). I quite like it and will do it until I can't progress linearly ( I am nearing intermediate numbers so it is getting difficult to increase each time)

In the future I'll need something like 5/3/1 which mostly focuses on main lifts+accessories or another program that is no more than 4 days

>squat 5/3/1, dl variation 10/8/6, hammiez, core
>bench 5/3/1, incline 10/8/6, vertical pull, horizontal pull, armz
>dl 5/3/1, squat variation 10/8/6, hammiez, core
>ohp 5/3/1, cgbp 10/8/6, vertical pull, horizontal pull, armz

really nothing hard about putting a bunch of exercises together. the only hard thing is periodization (percentages, reps, sets; increasing and decreasing volume, peaking up for PRs).