Recommend a full body training approach for maintenance. 1-2 sets on larger muscle groups and 1 set on smaller. Do excercises you really like (and without pain) to keep you motivated. Or - you could stick to the big 4 excercises/musclegroups only, with more sets.
Maintenance as in diet maintenance or maintenance as in maintaining current physique?
Thinking about doing this today. Idk if it even makes sense
Chest/shoulders
Barbell OHP
2 straight sets 5-7reps
2 lower weight sets to failure 10+
Seated chest press
2 straight sets 5-7reps
2 lower weight sets to failure 10+
Weighted dips
2 sets to failure
Tricep rope Overhead extensions or skull crushers
3 sets to failure
Cable flys
2 sets to failure
Edit:
@FlatsFarmer for some reason you come to mind when making smart exercise selections. Obviously their are a lot more but you popped into my mind and your opinion or one of the many posters I value. Does this look stupid
Edit 2: idk how I feel about having no side lateral raises. I was also thinking about putting rear delts on back day…
Edit 3: I’m tired of having what feels like 9,000 exercises every session but also hate the idea of not hitting everything. I still need everything to grow and have no strong points to put on “the back burner” so to speak.
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Maintaining current physique that is! 
Otherwise, you can always try Fortitude Training, which hits everything (and I really like this program as its both fun, varied and appearantly works for hypertrophy).
I’ve spent the last half year maintaining. I’d Atleast like to progress or go backwards at something 
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Do deepwater with me and @tlgains . It’s tons of fun!
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Doesn’t interest me currently 
Might be too hardcore lol
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Was worth a shot haha
Alright man, let’s get into it!
That set up looks great, Not stupid at all. The moves are good, classic compound lifts. You’ve got all the angles and motions in. You’ve got the right amount of sets and you’re hitting the low/medium/high rep ranges. And you have a nice, straight forward plan for progressive overload.
So all of that is awesome. Good job!
The question is, will it work for you? As an outsider looking in, it seems like big heavy barbell pressing moves and straight progressive overload haven’t really been working for your upper body. Like you have a lot of pain and can’t always do the lifts/workout. Or you get the lifts in but your muscles don’t really respond. Maybe it’s old injuries and the way your mashed up wrists or whatever.
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That style of training is working great for your back and your legs, so I can see why you want to run it for your shoulder and chest too.
If you’re looking for a change anyway, maybe you could try something else for Push day. And keep doing what you’re doing for legs and back.
Maybe try the strict progression and 10 rep sets for the cable flies and delt raises, then do some safe machine pressing. And then when you’re Pre Exhausted do the dips or overhead press for higher reps, to failure with lower weights that don’t crush up your wrists.
Think about fatiguing the muscles instead of moving weight for awhile, just on delts/pecs for awhile and see if that works any different.
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I would run someone else’s program and either choose a programme which is 3 days a week or if it is 5/6 days a week split that into 2 weeks. I think with your current life stresses (work hours, personal issues etc) that the minimum viable volume would work best for you.
@FlatsFarmer thanks for the detailed post man! Definitely some solid points and things to think about. I ended up running it and it was a really good session. Really surprised by the OHP weights considering I haven’t done OHP with a barbell in a while and haven’t worked out in a while.
Chest/shoulders
Barbell OHP
2 straight sets 5-7reps
2 lower weight sets to failure 10+
155 x 8
165 x 6
115 x 17
115 x 14
Seated chest press
2 straight sets 5-7reps
2 lower weight sets to failure 10+
220 x 11
220 x 10
180 x 16
180 x 13
Weighted dips
2 sets to failure
Bw+25 x 10
Bw+25 x 8
Tricep rope Overhead extensions or skull crushers
3 sets to failure
110 x 12
110 x 11
110 x 9
Cable flys
2 sets to failure
50 x forgot to count
50 x 12
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Good job, I’m glad it went so smooth. Now that it’s proven I might steal your plan, it looks solid.
Strong work on the OHP!
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Thanks man. If I’d have seen your post prior to working out I’d have changed some things but after doing it I’m not sure. Idk.
After the chest press my triceps were fried, really wasn’t feeling like doing dips right after but sexy workout partner convinced me we weren’t pussies lol I also don’t know if the flys are doing anything. Might swap those out for rear delt rows just to get them back to shoulder day and have one less thing for back day
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Yeah… that happens sometimes.
I took 2 advanced maths courses and am picking up a minor senior year bc of my friend (he’s intellectually sexy)
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Strange how certain people can make us do things.
She proceeded to bang out reps with a 15lb dumbbell held between her thighs like it was nothing.
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Back and bi day
Got stupid hungry during and the. Turned into hangry and quit counting and rushed it lol
Pull-ups semi wide
2 sets to failure
11
9
BOR’s
2 straight sets 5-7reps
2 lower weight sets to failure 10+
275 x 7
275 x 7
225 x 13
225 x 20 fuck
Chest supported lat rows
2 straight sets 5-7 reps
2 lower weight sets to failure 10+
247.5 x 9
Swapped machines and finished. Long story lol
Seated cable curl machine
4 straight sets to failure
80 x 14ish x 4 lol
Rear delt dB rows
2 straight sets to failure
Reverse pec deck
2 straight sets to failure
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First time front squatting in idk how long. Turns out I’m weak as shit and these are heavy AF lol
Front squat
225 x 8
245 x 6
135 x 20 (first 12 paused)
135 x 9 paused and 1.5 reps(wanted 10)
Lying leg curl
3 straight sets
170 x 12
170 x 12
170 x 11
Glutes thrusts
2 straight sets
Standing calf raise SS seated calf raise
2 super sets to failure
Walking lunges
Ha, just kidding but I am doing cardio
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Had a quick but good bro days. Arms and abs!
Didn’t record because of time, now headed to go wake board and learn how to surf! And drink lobes of course.
Also gonna start using bro day for conditioning. Work in some WOD’s.
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