>>34732921I did a 4 day TM split that worked pretty well. You don't have to include any extra work if you don't feel up for it. Volume days were 5x5 and intensity was a PR set of 5. You can lower intensity sets to trips/dubs/singles as you see fit.
For assistance, I liked to rotate dips, Chins, and LTEs on upper body days. I usually didn't do any lower body assistance but I would sometimes do heavy shrugs after deadlifts.
Fri
Bench intensity
Press volume
2 Assistance exercises
Sat
Squat volume
Power cleans
2 assistance exercises
Mon
Press intensity
Bench volume
2 assistance exercises
Tues
Squat intensity
Deadlift
2 assistance exercises
This works best while gaining weight but the template can also work while cutting, just drop volume way down.
