Need inspiration to build a new 6-day program

[Stilltraining]

I’ve not posted in a long time but want to shake things up and thought you guys could point me in the right direction of a new program.

I’ve been training since I was 16, now 50, and for the past 18 months have followed a 6-day program:

Mon - chest + tri’s (variant 1)
Tues - back + bi’s (variant 1)
Wed - legs + shoulders (variant 1)
Thurs - chest + tri’s (variant 2)
Thurs pm - 20mins HIIT cardio
Fri - back + bi’s (variant 2)
Fri pm - 20mins HIIT cardio
Sat - legs + shoulders (variant 2)
Sun - 20mins HIIT cardio

Sunday is essentially a rest day but I can’t not do something so I do an early cardio sesh.

I have a gym at home (squat rack, bench, dumbbells, barbell, leg curl/extension, treadmill) and I also use a commercial gym on leg day for leg press and calf raise machines.

Over the years I’ve probably tried every type of workout out there (e.g. back/chest split, bi/tri split, 2 days on/1 day off, alt. workout days, etc.). I don’t consider myself a “bodybuilder”, I’m not stacked, I’m at 15% body fat but aiming for 12% by bringing more discipline into my diet.

Is there a good source on this site or elsewhere online for workouts? My aim is to mix things up and shock my body into new muscle growth.

[s.gentz]

I’m kinda in the same boat. The last year I’ve been doing PPLPP and either rest on the weekends or work on weak body parts/extra cardio. I was thinking of using one of the John Meadows programs once I start building again. Think I want to go back to more of a BB TYPE split.
Also really never followed a program. Either had a trainer or wrote my own programs. Think a structured plan is the way forward.

[FlatsFarmer]

Here’s a “Template” style bodybuilding program, where coach gives you guidelines then you plug in the stuff you like. Lots of guys have gotten good results from it, from garage gym guys up to for real contest-winning bodybuilders.

A Tried and True Bodybuilding Program Template

[A-Tried-and-True-Bodybuilding-Program-Template] Want to design your own kick-ass training programs? All you need is the perfect template based on 20 years of trial and error. Or just read this. In my last two-part article series, I described my 11 principles for bodybuilding training. Now, I want to make things even simpler for you. I’m now going to provide you with a couple of plug-n-play – make that plug-n-train – templates that you can use to quickly and easily design a slew of great,…

This one is from John Meadows and tells you exactly what to do, every day, for weeks and weeks. There’s lots of variety and adjustments to volume and stuff like that.
https://www.t-nation.com/static/reactive-pump-program-1-1/

[FlatsFarmer]

These two are probably pretty different than what you’re used to. Dudes here have gotten good results with both of them.

Mass Made Simple

[Squat-1k] A heavy bar across your back and peanut butter sandwiches in your belly: it’s time to build mass the Dan John way! Coach Dan John’s football team just won their second straight state championship. No surprise really. Building big strong athletes is, after all, what Dan is all about. Now Dan is thinking about next season. Mainly, he’s thinking about how he’s going to get his juniors to put on some unadulterated muscle so they can play with the big boys on varsity next year. Luc…

Boring But Big 3-Month Challenge

[Boring-But-Big-3-Month-Challenge] If you’re not as strong as you look, you’re a fake, a scam, a knuckle-dragging billboard for “all show and no go” syndrome. Here’s your intervention. Brutal and Effective Since I released the first edition of 5/3/1: The Simplest and Most Effective Training System for Building Raw Strength in 2009, I’ve been asked many questions about assistance work. The most popular, effective, and brutal accessory plan is something I called Boring But Big. The Boring …

[ChickenLittle]

You forgot the best one.

5/3/1 for Hardgainers

[5-3-1-for-Hardgainers] The Complete Training Program This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort. Wolves and Sheep There are a couple things you need to understand if you fall into the hardgainer category. For many, this is a self-fulfilling prophecy. While some people have a harder time putting on muscle or getting stronger, others use this as an excuse to mope around, be a victim, and claim how hard they work or how much they e…

This one is fun for something different

6 Weeks to Superhero

[6-Weeks-to-Superhero] How I Build Muscle and Strip Off Fat – FAST! I’ve tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I’ve found to be the absolute best method. My Fastest Program for Building Muscle and Ripping Off Fat When I’m hired to get an athlete, bodybuilder, or actor into the best shape of his life – to strip him of virtually all body fat while adding 15 to 20 pounds of functional “show” mu…

[FlatsFarmer]

2 more good, Different ones.

[FlatsFarmer]

And if all of those look dumb, blurt out what looks dumbest and what you’d like instead to inspire better recommedations.

[Stilltraining]

Thanks for the replies, that’s looks really cool, I’ll delve in and get a new program sorted!