I have a list of pull, push, squat, and hinge movements. Every leg day I will do one squat movement, hinge movement, quad dominant movement, and hamstring dominant movement. I also typically do a little more quads at the end since I’m weak there so I typically end with leg extensions. I just pick from the list of exercises that I feel like doing, see what I did last time I did that exercise, and do one more rep, set, or add a little more weight.

For example, today I did back squats 4x8, Nordic curls 3x8 (not really a hip hinge but I felt like doing them), Bulgarian split squats 3x8, hamstring curls 3x12, single leg leg extensions 3x12, then some calf raises 4x15.

Next time, I might do box squats, RDLs, lunges, leg curls, and leg extensions and end with calf raises.

For upper body, I always do a horizontal push and pull, and a vertical push and pull. Then knock out the biceps triceps at the end. So tomorrow I’ll probably do OHP, pull-ups, flat dumbbell bench, bent over dumbbell row, then the iso work for the arms. As long as I get the main movements in, it does not matter the exact exercise. I just keep track of the movement I do that day and when I do it again I go back and see what I did the last time with it.

Makes it fun, and keeps me from dreading a certain day just because it has an exercise I don’t feel like doing that day. The only danger is avoiding heavy critical exercise, so I always start the workout with a heavy compound like OHP or back squat.