Everyone has different splits, everyone is going to tell you why theirs is better. I've noticed exceptional results with a simple 70%x5 85%x3 90%x2. Isolation of the 3 main powerlifts split through the week, adding in arms and core. I started that at 16 hardly with a 185 max and hit 205 before 17(on bench). However you platue quickly and it only builds strength.
I was then out of the gym for awhile.
The one I'm doing this year has taken me from a 205 max my first day back, up to a 245 (on bench) it's giving me good results everywhere. Bench went from 205 to 245 Squat from 225 to 305 Deadlift from 225 to 295 Overhead press from 95 to 155 All in 4-5 months
You find your max, you get 60% x 12 65% x 11 70% x 10 75% x 8 80% x 5 85% x 3 90% x 2 95% x 1 Then you take 4-6 weeks. And you set it up as Upper - Lower - Cardio/Rest - Upper - Lower - Cardio/Rest. For example week 1 would be. Day 1 - Squats 75% 225 x 8 Day 2 - Bench 75% 185 x 8 Day 3 - Cardio/Rest Day 4 - Deadlifts 75% 220 x 8 Day 5 - Overhead 75% 115 x 8 Day 6 - Cardio/Rest Day 7- Rest
I've done 6 weeks on 60% 75% 70% 80% 90% 95% Then 4 weeks on 80% 75% 90% 65%
The rest of the time was 2 weeks in quarantine doing burpees pushups sit-ups and squats.
I take a week after each cycle to max.
I would do some research and set something up like this for yourself. Everyone's body is difference. Everyone's goal is different.
Do not ego lift. I lift by myself because everytime I'm with someone else they either take away from the weight I need or demand I do more. Leading to no gains/injury.
Take it slow. Nothing happens overnight you need to be persistent, avoid steroids the health complications aren't worth anything that can be achieved through hard work.
Stay hydrated. Drink a gallon of water a day, if you take preworkout drink more, if your preworkout has amphetamine salts in it, drink even more.
Food doesn't matter as much as you'd think, eat more when you lift heavy. Don't worry about your weight. You'll gain 20 pounds and lose 3 inches on your waist.
Research everything from form, to standards to see how you're performing. Set goals, warm up before every day, stretch at the end. Push yourself but know your limits.
Everyone will downvote me because I told you to learn for yourself.
Their program is better for 25$ and 3 monthly payments of 9.99. it includes a dvd /s