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
Squats and bench 2x a week, one high intensity one high volume.
Rows 3x a week, all heavy
I don't really give a shit whether secondary bench is on OHP or squat day, it mostly depends on the weather.
In general, each day has a main lift, a secondary lift, and 1 or 2 assistances. Secondary lifts are generally BBB-style.
On deadlift day, I prefer to get 50 total reps of low-rep high intensity front squats instead of such as 5x10 light squats. This allows both intensity and volume, without really having a downside.
My favorite row style is pook row. It's like a kroc row, except you do 5-8 reps with one hand, switch, 5-8 reps with that, switch, etc til you get to your desired total.
Each arm only rests while the other works, it's more time-efficient and higher intensity than normal kroc rows. More options to increase intensity as well: n+1 reps per switch, n+1 sets, ladders, etc. I like them.
Each workout is generally in the form of a giant set, with main/secondary/assistance sets in a row followed by rest, except where that'd be annoying to do (deadlift slash front squat, etc). In that case, I split the two into their own giant sets with assistances.
