I want to share Alan Thralls program "The BEST Program Ever Created". It is a program Alan Thrall have shared on his YouTube channel. It is built on three workouts per week, each containing exercises that are; Explosive, Heavy and High-Rep. Here you can view his video: Alan Thralls Video
I liked his program but not all the exercises (for example I have no box, so no box-jumps) so I changed some of the exercises, this is how it turned out.
Day 1 - Squat
- Squat-clean 5 x 5
- High-bar Squats 5 x 5
- Lunges 4 x 10 superset with Front Squats 4 x 10
Day 2 - Benchpress
- Incline Dumbbell-press 5 x 5
- Benchpress 5 x 5
- Barbell Over-head press 5x10 superset with Pullups 4 x 10
Day 3 - Deadlift
- Clean 5 x 5
- Deadlift 5 x 5
- Front Squat 5 x 10 superset with Barbell Row 5 x 5
5 x 5 means 5 sets of 5 reps, just to clarify, and superset is when you do one exercise straight after another. For example first do 10 lunges, then without resting in between do 10 front squats, then rest.
This is just my personal preference, but the idea is the same as in Alan Thrall's video.