Just have to add StyrkeCoach's full body WO
you train 3 times a week.
There program is two different workouts, A and B.
probably similar to any other program, but the guidelines are simple.
Workout A as you can see has a knee dominant exercise, vertical push/pull and assistance.
Workout B has a hip dominant exercise, horizontal push/pull and assistance.
When you train 3 times a week you alternate the repetition scheme every day.
either it is 4r-8r-12r (typical hypertrofy)
or powerbuilding 3r-6r-9r.
Monday 3r Wednsday 6r Friday 9r
week 1 Wo A Wo B Wo A
week 2 Wo B Wo A Wo B
week 3 Wo A Wo B Wo A
As you can se, the exercise hits the same repetition scheme ever second week, then you can increase the weight of the exercise with 2.5% +.
dont know if you was interested in something like this BTB...?