What workout programs do you use?

I do a mixture of TM and PPL/BB.

General Layout:

Day1: Bench Press --- Shoulders, Triceps [Volume] Day2: Squat --- Legs [Volume] Day3: Accessory --- Back, Bis, Abs [Volume] Day4: Rest - OPTIONAL Day5: Bench Press --- Shoulders, Triceps [Intensity] Day6: Squat --- Legs [Volume] Day7: Accessory --- Back, Bis, Abs [Intensity] Day8: Rest - OPTIONAL **Cardio ED

[D1 - Volume Block (Bench Press)]

Bench Press (4x5-10+) Dumbbell Incline Press (4x5-10+) Paused Incline Bench (4x5-10+) Alternating Cable Fly (4x5-10+) Push-ups (3-5xFailure)

Standing Overhead Press (3x8-10+DS) Lateral Raise (4x5-10+) Cable Lateral Raise (4x5-10+) Hammer Strength Reverse Pec Fly (4x5-10+) Facepull (4x10+)

EZ-Bar Overhead Tricep Extension (4x5-10+) Overhead Cable Tricep Extension [Rope] (4x5-10+) Cable Tricep Extension [Bar] (4x5-10+) Cable Tricep Extension [Rope] (4x5-10+)

[D2 - Volume Block (Squat)]

Squat (5x5 at 90% of 5RM) Paused Front Squat (5x3 at 9RPE) Romanian Deadlift (4x5-10)

Leg Press (4x5-10+) Leg Extension (4x5-10+DS) Leg Curl (4x5-10+DS) Hammer Strength Calf Raise (4x5-10+) Bodyweight Standing Calf Raise (4xFailure)

[D3 - Volume Block (Accessory)]

Pullups (5xFailure) Lat Pulldowns (4x5-10+) Reverse Grip Lat Pulldowns (4x5-10+)

T-Bar Row (4x5-10+) One Arm Dumbbell Row (4x5-10+) One Arm Cable Row (4x5-10+) Standing Cable Row (Rope) (4x5-10+)

Diagonal Hammer Strength Row (4x5-10+) Hammer Strength Row [Supinated] (3x8-10+) Hammer Strength Row [Neutral] (3x8-10+) Seated Lat Pullover [4x5-10+)

Barbell Curl (4x5-10+) Concentration Dumbbell Curl (4x5-10+) Hammer Curl [Rope] (4x5-10+) Reverse Barbell Curl (4x5-10+) Hammer Strength Preacher Curl (4-5x8-10

Hammer Strength Weighted Crunch (4x5-10+DS) Crunch (5xFailure) Leg Raise (5xFailure)

[D4 - Rest - OPTIONAL]

[D5 - Intensity Block (Bench Press)]

Bench Press (4x5-10+) Dumbbell Incline Press (4x5-10+) Paused Incline Bench (4x5-10+) Alternating Cable Fly (4x5-10+) Push-ups (3-5xFailure)

Standing Overhead Press (3x8-10+DS) Lateral Raise (4x5-10+) Cable Lateral Raise (4x5-10+) Hammer Strength Reverse Pec Fly (4x5-10+) Facepull (4x10+)

EZ-Bar Overhead Tricep Extension (4x5-10+) Overhead Cable Tricep Extension [Rope] (4x5-10+) Cable Tricep Extension [Bar] (4x5-10+) Cable Tricep Extension [Rope] (4x5-10+)

[D6 - Intensity Block (Squat)]

Squat (5RM PR) Deadlift (5RM PR) Paused Squat (5x3 at 9RPE) Paused Squat (4x5-10+)

Leg Press (4x5-10+) Leg Extension (4x5-10+DS) Leg Curl (4x5-10+DS) Hammer Strength Calf Raise (4x5-10+) Bodyweight Standing Calf Raise (4xFailure) Hip Thrust (4x5-10+)

[D7 - Intensity Block (Accessory)]

Pullups (5xFailure) Lat Pulldowns (4x5-10+) Reverse Grip Lat Pulldowns (4x5-10+)

T-Bar Row (4x5-10+) One Arm Dumbbell Row (4x5-10+) One Arm Cable Row (4x5-10+) Standing Cable Row (Rope) (4x5-10+)

Diagonal Hammer Strength Row (4x5-10+) Hammer Strength Row [Supinated] (3x8-10+) Hammer Strength Row [Neutral] (3x8-10+) Seated Lat Pullover [4x5-10+)

Barbell Curl (4x5-10+) Concentration Dumbbell Curl (4x5-10+) Hammer Curl [Rope] (4x5-10+) Reverse Barbell Curl (4x5-10+) Hammer Strength Preacher Curl (4-5x8-10

Hammer Strength Weighted Crunch (4x5-10+DS) Crunch (5xFailure) Leg Raise (5xFailure)

[D8 - Rest - OPTIONAL]

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