I’d like to know what program you’re currently on? (Originally I had another question)
It’s hard to say since most programs are what individuals have developed to work well for them over time. That said here are a few.
Sheiko
Smolov
blast your bench
smolov jr
german volume training
20 rep squat
Those are a few that run off the top of my head
I’m especially looking for programs that have consistently been proven to work.
My current program:
Goal = Bigger Arms (secondary: more mass, strength)
Program goes generally like this:
Shut up.
Lift (Push-Pull-Legs-Arms).
Eat big.
Sleep.
Repeat.
Tried and true. I kicked it off with the Dan John “One Lift A Day”
4 day/wk upper/lower… works well enough for me
Not trying to be a smartass, but I’m on the tornadotommy program. This means chest and back on Monday, legs on Wednesday and shoulders and arms on Friday. This is not for everyone, but it’s how I make progress.
It also helps that I have 2 psycho training partners keeping the intensity level up. At 46 years of age, I have made more progress in the last year using this program than at any other time in my life and I’m an experienced, natural lifter.
If anyone is interested, PM me and I will give you the layout. No secrets, no drugs, just intense training and solid nutrition.
Westside for Skinny Bastards III
5 day split. right now going light until monday then ill either start going 3-4x6-8 reps 10-12 reps or i may even (gasp) go at DC or something similar.
Bill starr 5x5 (I think others call it madcow)
In the last 8 months I did GVT (10 sets of __ reps) and rest pause (5 sets of 6,3,3 with 15 seconds pause between phases) using the same body part split outlined by GVT. Both worked well for me.
CW’s TBT, gonna go on his MRT in about 2 more weeks.
pretty damn good 
My own routine 2 day split: Bench & Deadlift (with Dips, front squats and chins) and then day 2 is Military & Squats (with Pullups, pullovers and leg curls)
Bench, Dead, Military, Squat all start on 5 x 3 and move up to 8 x 8 then weight goes up by a small increment. Then back to 5 x 3. Each session the aim is to get another rep out or until 8x8 is completed. Then I reward myself with a deloading session doing between 12-15 reps then back to the beggining, but on the new higher weight.
If i miss a rep or dont move up on a particular session then i just keep going. No changing the weight parameters about. Just keep going to get the weight up.
I just wrapped up a 3 month run of a 3 day split 5x5
For fun I am currently trying WSB4SB since everyone always talks about it and I have never tried it.
-ratchet-
I’m on DC for the first time
my goal is to add Mass coming from a low bodyweight 3 weeks out from a contest.
The Texas Method and the Coan/Phillipi Deadlift Cycle
Did 6 weeks of Rippetoe, now doing 6 weeks of upper/lower split. Mon/Tue heavy, low volume, Thurs/Fri lighter, higer volume
Power - Rep Range - Shock
love it
Just finished OVT…thinking about what to do next.
DC
Rippetoes, GVT, Ws4sb, now going into an Olympic routine.
Doing this got me from
squat : dead : bench x b/w
.5 : .4 : 1
to
2 : 2.1 : 1.5