There are three inputs in training.

Intensity-How hard

Volume-How much

Frequency-How often

In order for you to have a “good” training day, where you don’t over do it, you need to work just enough that your body can recover. Rowers and athletes alike like to think “more is better”. In order for you to make progress, your body has to recover from each training session. Otherwise you’re digging a grave you have to get out of at some point.

If your lifting goals are purely aesthetic, I’d do “strength” one day with higher intensity and lower volume with barbells. And a hypertrophy day where you basically bro it out with supersets.

Hypertrophy days are also good to play with tempo, different rep scemes, different weight. Reps should be around 12.

Example

Day 1

A: 3x5 Squat

B: 3x5 Bench

C: 3x5 Deadlift.

D1: 4x10 DB incline bench

D2: 4x10 Barbell Row

Hypertrophy

A1: 4x10 DB incline A2: 4x10 DB Row

B1: 4x10 DB Bench B2: 4x10 Lat pull down

C1: 9x6 Deadlift w/slow eccentric C2: 4-6 pull-ups

D1: Max dips D2: Max Push Ups

D1: Lat pull through D2: Max Push Ups

All work done with 90” rest

You don’t need to use heavy weight. You need to use a weight that will be challenging over a long period of time that won’t make you fail. Failing reps is a bad habit.