I may not be the best candidate for input. Im 29 and just recently transitioned (jan) from adv novice to int programming. Here is my set up tho. Most sessions can be done fairly quick, friday ended up taking the longest (obviously)
I think the thought process is its easier to get an ID/VD UPPER in prior to your squat whereas a ID/VD squat may have the chances to fatigue you for the upper day following.
bench i added 2.5lbs a week to each ID and VD. Press was 2lb for each and then i have gone down to 1lb
Mon: Intensity bench 5x1 (one set of five)
Volume Press 5x5..once i failed i moved to 8x3 (3 sets of 8)
Dips 12x3
Tues: Heavy squat. 3x3 with a back off of 5 @90% once i failed i moved to a top set of 3 and back of of 5x3
power cleans or stiff leg deadlift.
Prowler/c2 rower
Wed: Off
Thurs: Intensity Press 5x1..once i failed i moved to 3x2 (two triples)
Volume Bench 5x5
LTE 12x3
Fri: Medium/light squat 5x3
Deadlift 5x1
Chins
Rower/prowler work