DISCLAIMER: I’M NOT A LICENSED COACH NOR A PHYSICIAN. SO, RUN THIS PROGRAM UNDER YOUR OWN RESPONSIBILITY AND AT YOUR OWN RISK This is a program focused on powerlifting, not ideal for competition, though, but for general maintenance. Any session should last between 60 to 70 minutes. It is conceived for working people. It consists in three session per week, adopting basically the “upper/lower” scheme, trying to touch every muscle two times per microcicle. A microcycle could last from 7 to 12 days, so it is possible to train two times per week. Rest days between sessions are mandatory: at least one (24 hours). Cluster the 8+ reps sets if/when necessary but don't increase the weight until you can complete the prescribed reps in a straight set! I wouldn't recommend clusters for the pullover. PROGRESSION: provided you stay in the reps range prescribed, you can progress anyway you prefer: add weight (linear, one step forward, two back etc etc.); reps in the fashion you decide (double progression, dynamic double progression and the like). If you stale, change the way (example: pass from double progression to linear et similia). As you can see, intensity microcycles (with series of singles/triplets) are alternated with volume ones, changing the main movements. That should prevent the necessity of deloads. In case you want to deload, just cut out the isolation movements or 1/2 of the strip sets.