Another great program that has been proven over the years is German Volume Training. The old 10 sets of 10. The key is also the rest periods which are kept to 60 seconds. Below is a version of this training routine…
Day 1 – Back
Exercise Sets Reps
A V-Grip lat pulldown 10 10
B1 Bent-over DB fly 4 12
B2 Wide grip row 4 12
C Decline pullover 4 12
Day 2 – Chest
Exercise Sets Reps
A BB incline bench press 10 10
B1 Blast Strap push-ups 4 12
B2 DB fly 4 12
C Floor press 4 12
Day 3 – Legs
Exercise Sets Reps
A Front squats 10 10
B1 Romanian deadlifts 4 12
B2 Reverse lunges from deficit 4 12
Day 4 – Shoulders
Exercise Sets Reps
A Standing BB shoulder press 10 10
B1 BB high pulls 4 12
B2 Seated lateral raise 4 12
C Face pulls 4 12
Day 5 (Optional) – Arms
Exercise Sets Reps
A1 Barbell curl 4 12
A2 EZ bar French press 4 12
B1 Overhead biceps curls (from lat pulldown bar) 4 12
B2 Weighted dips 4 12
C Decline skullcrusher “plus” 4 12