Thank you a lot for the answer! I don’t consider my self a real beginner at least in the upper body because a simple linear progression 5x5 will not help me to increase the weight, because I already stalled with it at 95kg RM5 in the bench. Instead my squat is so low weight because at the beginning if I had to skip a day, it was definitely the leg day. When I decided to work hard also in the lower body I injured my knee. So I started to deadlift and squat seriosly only 9 month ago. I apologize my body for this madness but now I’m a chicken leg funny as Dan Bilzerian. I’m 174cm 67kg ( I lost 3kg in the last 2 month ) 9%.
I know the programs that you mentioned but they are too much low volume for me. I’m used to work out daily since 5 years, only in the gym since 2 years. If i will stay home without working out I will not have my pressure valve, the gym helps me to relieve the stress. I’m very active and I need much more volume for the reason that I recover very quickly.