Obviously not T4P but everyone that loves the 5/3/1 split should look into the Primary Pattern split as well. I adjusted 5/3/1 template to look like this:
(also added in DC stuff, as indicated).
Upper/Lower is pretty popular among the ladies I believe, because they treat their legs like we treat our arms, and they treat their arms like we treat our legs. This being said, I couldn’t imagine trying to hit heavy legs 2x per week including squats and deads. Maybe in my newbie days, but my lower back is busted after deads yesterday, and likely won’t be ready for more suffering by tomorrow lol.
Otherwise, @Christian_Thibaudeau wrote an article that might have some more useful information.
@Frank_C I forgot to mention Wodstar on youtube. Their website is pretty much worthless, but their youtube videos on how to do certain movements are gold.
Example:
