>>17882905Lifting weights can be divided into 2 categories, building strength and building size. Some programming/exercises will do a blend of both, others prioritize one over another. For example: 5x8 bench will build a good foundation and induce some hypertrophy/size; 5x5 will build both size and strength; 5x3 bench will primarily build strength. So the best bench programs (once you're years into benching, that is) will do a week of each and then a 4th week where you coast/recover, then start from the top.
Back in my prime (I'm practically a geezer now, not really but still), I would do 4 days: heavy push, heavy pull, high rep push, high rep pull. Shorter version is: multi-joint compounds for heavy days (squat, bench, deadlift), more single joint or iso for high rep days (lat pulldown, dips, bicep curls). The risk of form breaking down (and risking injury) is too high to do high rep multi-joint exercises, like doing sets of 20s on squat or bench. Risk isn't worth the reward
Starting Strength is a good program, if you want to look that up. You can find PDFs, websites, youtube, all kinds of information about it, it's a universal favorite.
