High volume full body Heavily modified Bald Omni-Man's program Bald Swordman with peaking phase for weighted dips and pull-ups. Disregard the prescribed days in the program and train every other day or when you are recovered, just like in the original program (so you should train, 3 or 4 days per week), I recommend 2 days of rest between days 3 and 4. You can add more sets to weighted dips and pull-ups for additional volume. After the last week of the program, deload on all upper body exercises and test your one rep max on dips and pull-ups. Rest 90 seconds to 2 minutes on isolation, 3 to 5 minutes on weighted dips and pull-ups, and 2 to 3 minutes on the rest of the compounds. For the full understanding of the program, read the descriptions above the exercises (the app sometimes doesn't let me put the variation of the exercise which i wanted, fell free to change the exercises for other variations that you like, that are similar enough to the original exercise).If you don't understand the metods like double progression or rep goal system, go check out the original Bald Omni-Man's program.