Alright, I consider myself a seasoned vet when it comes to designing training programs, but sometimes I overthink programs I do for myself.
I am looking into a few programs that work for me, and the frequency I feel comfortable with. I like to train 5 days per week, due to lifestyle, it's what works and what needs to work. I have a son on the way and it could limit the frequency of my workouts and I will work around that as need be.
So, enough rambling. I've looked through a few powerlifting style workouts and most are based around a 3 day system. According to Westside, that doesn't mean you can't do some accessory lifts or some light days in between. The Sheiko workouts look great, but again a 3 day system. I need to boost strength but also need periodization. Something that deals with %-ages and progression.
There is a workout regimen on bb by curt dennis, and it's for h.s. football players, but it looks fairly solid. There are listed %-ages, but the progression looks far different than what I've previously seen. A lot of workouts seem to have your %1RM progress by 5% or so each week, this program sometimes has you adjusting every 2 weeks. It is no true issue, but I'm just curious what results people have had if they've tried this program.
A 4 day system can work, but it has to be something Mon-Fri, Saturday workouts can work, but weekends off are best.
Strength and size is my main goal. I'm into bodybuilding and have competed in the past. I don't train with the typical 5 day system. Over the past 2 years, I've done strength (lower reps) and hypertrophy in the second part of the week.