Sure I can, and Idk what your have for gym time but you can always do
m/w/f rotation
or m/w/f/sat
or whatever but I would not have 3 days back to back
mon-Squat
Squat 5/3/1 no extra reps only the min reps
Hamstring/Lower back work-3-4 sets 8-12
RDL, Goodmorning variations, glute ham raises, reverse hypers, hypers
Unilateral Quad work-2-3 sets 8-12
Unilateral Leg Press, Bulgarian Split Squats, Lunges, Step Ups
Abs-3-4 sets 10-20
tues-Bench
Bench 5/3/1 no extra reps+Chins, chins inbetween every set
Db Work-2-3 sets 8-20
Incline, Flat presses with either neutral, semi neutral, or pronated grips
Row work-3-4 sets 6-12
BB Row, DB row, krok row, cable rows, chest supported rows, pendlay rows
Tris+Upper back-2-3 sets aim for about 50 reps total of each
Band/Cable Pushdowns, Face pulls, pullaparts, scar crows, seated db power cleans, shrugs
thrus-Deadlift
Deadlift 5/3/1 no extra reps
Unilateral Quad work-2-3 sets 8-12
Unilateral leg press, all the other above with added ROM
Hamstring Lower Back work-3-4 sets 8-12
All the above
Abs-3-4 sets 10-20
fri-Standing oh press
SOHP 5/3/1 no extra reps+Chins, chins inbetween every set
Dips or heavy tris work-2-3 sets 6-20
Dips with bands, chains, weighted, bodyweight, jm press, lockouts, tate press, db presses with bands, banded benches, chain benches
Row work-3-4 sets 6-12
All the above
Tris+Upper Back-2-3 sets 50 reps total of each
Oh ext, rolling tricep ext, tate press, pushdowns, all the upper back work above
