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The list is in order of operations. Deadlift squats and bent row compete with each other and you can move them around or alternate squats and dead’s on their respective days. Either way a general rule is priority lift first (lift most important to you) then accessories non-competing with...

@jeffreypauls Glad you see it, you are correct this is not something you could throw in any combination, but must be done in order. Not a general list, but a list of exercises to be done in order. You cannot throw in accessories together with the lifts, they are done in a non-competing order...

@jeffreypauls Now it’s your turn to do programming. This split/programming is determined by your level of fitness and life priorities. You cannot make a one fits all program. Your program is determined by your level of fitness, fatigue to recovery ratio. My arms and rear delts recover very...

@jmueller You can. With enough rest, I do this, plus an active recovery day, when I have too much work and not enough free time.

“Big 6” Deads - 2. Flat Bench - Incline Bench - 3. Barbell Row - 4. OHP - 5. High Bar ATG Squat (with oly shoes) - 6. Pull-Ups or Pulldowns Accessories Hip Thrusts - Low Cable Flies - Seated Cable Rows - Lat Raises - Rear Delts - Machine Leg Extensions Easing down Bicep Curls, Hammer...