How does it look?
Lower Body
Seated Calf Raises 4x20
Step ups 2x10
Side step ups 2x10
Calf Press 3x25
Squats 3x8,5,5
Deadlifts 3x5
Upper Body
Forearm Curls 3x15
Forearm Extension 3x15
Tricep Extensions 3x12
Close Grip Bench3x10
Bicep Curl 3x9
Lat Pulldowns 3x10
Seated Row 3x10
DB Bench press 3x10,10,5
Btw, my main goals are to get stronger, and be more explosive and powerful.
i don’t think it would be possible, for me to squat and deadlift in one session, intensly. As for all your exercises, they are all in the 10-15 rep range. This is for hypertrophy(all muscle gains).
Honestly i tried doing hypertrophy for 2 months, i never gained any muscle, got a nice pump, but never muscle. I actually lost muscle
You want strength:
Mon: Chest/tri
Tues: back/bi
wed: shoulders/legs
thurs:off
fri:off
repeat
All your exercises should be 5 sets of 5 reps. Everything even isolation exercises. 3 exercises each body part
Use this training inventory to build your program.
Lower Body
Deadlifts
Front Squats
Split Squats
Rear Foot Elevated Split Squats
Reverse Lunge
Slideboard Reverse Lunge
Single Leg Squats
Slideboard Leg Curls
Glute Ham Raise
Natural Glute Ham Raise
Reverse Hyper’s
1L Straight Leg Deadlift
1L Deadlift
Upperbody
Push-ups
Pull-ups
DB Bench Press (2-arm, alternating, 1-arm, incline, etc.)
Inverted rows
DB Rows
T-bar Rows
Shoulder Prehab (YTL, Scap Retractions, etc.)
How you set-up the training program forma there could take up a book, but focus on building strength and increasing weights incrementally session-by-session or volume for exercises that are tough.