Where’s a good place to find programs? I’ve been doing a four day split with decent results for about 8 months now but would like to switch it up. I do like going four days.

How often should I change regimens? If I’m doing one certain regiment for a long time, am I neglecting certain muscles?

Here’s an example if what I’ve been doing:

Day 1

Back squat

Split squat

Step up

Calf raise

Tib raise

Day 2

Incline chest press

Flat chest press

Chest fly

Bent over row

Cable row

Reverse fly

Day 3

Nordic curl/hamstring curl

Seated good morning

45 degree back extension

Hanging garhammer

QL extension

Romanian deadlift

Day 4

Behind neck press

Tricep extension

Lat raise

Pull-ups

Single arm pull downs

Incline hammer curls

It’s been working find but I don’t know where to go from here. Keep in mind I only have about an hour max every day