Day 1     Day 2  

Squat     Bench  
         
DL auxiliary     OHP auxiliary  
         
Hamstrings/glute/spinal erector hypertrophy 4-6 sets   Pullups/pulldowns 2-3 sets
Quad hypertrophy 2-4 sets   Delt hypertrophy 3-4 sets medial and rear delts
Rows 3-4 sets   Arm hypertrophy 3-4 sets biceps and triceps
      Chest hypertrophy 1-2 sets

Day 3     Day 4  
Deadlift     OHP  
         
Squat auxiliary     Bench auxiliary  
         
Quad hypertrophy 4-6 sets   Pullups/pulldowns 2-3 sets
Hamstrings/glute/spinal erector hypertrophy 2-4 sets   Chest hypertrophy 3-4 sets
Rows 3-4 sets   Arm hypertrophy 3-4 sets biceps and triceps
      Delt hypertrophy 1-2 sets medial and rear delts
Main lifts Option 1 Option 2   Option 3 Option 4
2-4 sets of 6-8 with 4x2 (start with ~75% to 4x2 (start with ~75% to
Week 1 70% 3-5x4 Work up to 10rm the same weight leave room for growth) leave room for growth)
2-4 sets of 5-6 with
Week 2 75% 3-5x3 Work up to 8rm the same weight 6x2 same weight 6x2 same weight
2-4 sets of 3-4 with
Week 3 80% 3-5x2 Work up to 6rm the same weight 8x2 same weight 8x2 same weight
2-4 sets of 5-7 with
Week 4 72.5% 3-5x4 Work up to 9rm the same weight 4x3 same weight 4x2, 5-10lbs heavier
2-4 sets of 4-5 with
Week 5 77.5% 3-5x3 Work up to 7rm the same weight 6x3 same weight  
2-4 sets of 2-3 with
Week 6 82.5% 3-5x2 Work up to 5rm the same weight 8x3 same weight  
2-4 sets of 5-6 with
Week 7 75% 3-5x4 Work up to 8rm the same weight 4x2, 5-10lbs heavier  
2-4 sets of 3-4 with
Week 8 80% 3-5x3 Work up to 6rm the same weight    
2-4 sets of 2-3 with
Week 9 85% 3-5x2 Work up to 4rm the same weight    
2-4 sets of 4-5 with
Week 10 77.5% 3-5x4 Work up to 7rm the same weight    
2-4 sets of 2-3 with
Week 11 82.5% 3-5x3 Work up to 5rm the same weight    
2-4 sets of 1-2 with
Week 12 87.5% 3-5x2 Work up to 3rm the same weight    
Week 13 80% 3-5x4        
Week 14 85% 3-5x3        
Week 15 90% 3-5x2        
With any of these,
deload after every
3 weeks or every 6
weeks        
 Auxillary lifts      
Week 1 4x4 3x5-6 3x4
Week 2 4x5 4x5-6 4x4
Week 3 4x6 5x5-6 5x4
Week 4 4x4, heavier 3x5-6 heavier 3x5
Week 5     4x5
Week 6     5x5
Week 7     3x6
Week 8     4x6
Week 9     5x6
Week 10      
Week 11      
Week 12      
Week 13      
Week 14      
Week 15      
       
Accessories      
Rest-paused (DC-style)      
Myo-reps (Borge)      
2-3 sets --> 4-5 sets, then add weight      
Sets of 6-10 --> sets of 10-15, then add weight      
Combo of the two above      
BFR      
Use any of the main lift progressions, but another one from what you're doing with the main lifts