Weekly cadence: - Mon & Tue & Fri: Off - Wed (Anterior A): Bench/OHP + push accessories - Thu (Posterior A): Deadlift + rows/RDL - Sat (Anterior B): Front squat + light push + quad accessories - Sun (Posterior B): Back squat + hip thrust + hamstrings Structure & intent (?60 min each): - Big lifts first (5×5), then 1–2 secondary compounds (3–4×6–10), finish with targeted accessories (3×10–15). - Core stability comes from compounds; no extra ab work required. Recovery logic: - No lower-body loading before Deadlift day; 48+ hrs between heavy posterior sessions. - Front Squat (Sat) precedes Back Squat (Sun) with Friday off to reduce spinal fatigue. Progression (simple): - When you hit all reps with solid form at ~RPE 7–8, add +2.5 kg upper / +5 kg lower next week. - If you miss targets, keep load and complete the volume; deload 1 week every 6–8 weeks (~10–15%).