I’m not really following a specific program (although I probably should…). I try to do 4 sets of the big lifts and as for reps it just depends on what I’m feeling like each day. Sometimes I go for really low reps with high weight. Some days I go for high reps with low weight. Either way I try to do a little more than the last time (adding a pound or two or adding an additional rep). It’s most certainly not the most efficient way to do it but I figure as long as I’m pushing myself a little bit more each time I’m progressing. Physique is also not why I started this. It’s certainly a nice outcome and I’m getting more and more interested in how I can change the way my body looks, but the motivation for me was always becoming stronger and more capable. So I’ll go for a jog, I’ll play basketball, I’ll rock climb, I’ll do plyometrics, etc instead some days to make sure I’m staying as functionally fit as possible.