Here is my plan for my New Year program starting Jan 5th

Day 1 (ME Lower)

Deadlift 3x3 ( following week will be Box Squat 3x3 )
Front Squat 3x10
Pull-through 3x10
Abs 3x10

REST DAY

Day 2 (ME upper )

Low Decline Bench Press 3x3
Hammer Grip Dumbbell Press 5x10
Upright Row 4x12
Cable Row 4x10
Barbbell Curls 5x10

REST DAY

Day 3 ( DE lower )

Speed Squats 8x2 ( some weeks will be done with bands )
Good Mornings 2x6 using 90%
Leg Press 2x10
Lat Pulley Ab Crunch 3x12

REST DAY

Day 4 ( DE upper )

Bench press 8x3@ 60% ( some weeks will be done with bands )
Board or Rack Press 4x10
Incline DB Press 3x8
Chin-Ups 4x10
Upright Rows 4x8

Then I think I will take 2 days off and repeat.

Also , I think I will start a TCD.

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