Monday: heavy upper, with bench as main lift, rows as secondary lift, loaded carry and pullups as assistance.

Tuesday: heavy lower, with deadlift as main lift, front squats as secondary lift, and lunges as assistance

Thursday: upper, with OHP as main lift, bench as optional secondary lift, rows & pullups and loaded carries as assistance

Friday: lower, with front/back squats as main lifts, bench as optional secondary lift if not done day before, rows & barbell complexes and ruck as assistance