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https://desuarchive.org/fit/thread/77164544/#q77164544

I'm still trying to figure out this problem. So far I've placed the exercises into more categories.

Most Important Compounds: squats, deadlifts, RDLs, OHP, dumbbell OHP, pull-ups, bench press, incline dumbbell bench press, Pendlay rows, single arm rows

Needs High Frequency: both calf raises, lateral raises / monkey rows

Injury Prevention: hamstring knee flexion, Copenhagen plank, sumo squat, back extensions, side leg raises, face pulls, rear felt flies, Y raises, rotator cuff / shoulder stuff, ankle exercises

Core Focused Extras: crunches, hanging knee raises, suitcase carries, farmer carries, plank, side plank, Pallof press

Arm Focused Extras: floor press, incline skull crushers, the three curls, wrist exercises

Leg Focused Extras: step-ups, side step-ups, lunges, reverse lunges

Chest Focused Extras: flat or incline flies, bench press partial reps

This is my routine so far.

day 1:
1x5 deadlifts
3x5 RDLs
5x5 dumbbell OHP
5x5 pull-ups
3x8 Y raises

day 2:
5x5 bench press
5x5 Pendlay rows
3x12 rear delt flies
3x8 sumo squats
3x8 hamstring knee flexion

day 3:
rest

day 4:
5x5 squats
5x5 OHP
5x5 pull-ups
3x8 back extension
3x8 face pulls

day 5:
5x5 incline dumbbell bench press
3x8 single arm rows
3x12 rear delt flies
3x8 hamstring knee flexion
3x15-20 second Copenhagen plank

day 6:
rest

I have all the important compound lifts in there, and I have all the injury prevention exercises (except side leg lifts and ankle / shoulder / rotator cuff stuff yet) as well. So far my idea is to just do some of the extra stuff at the end or later in the day if I have the energy, and to do the high frequency stuff at random whenever I think to do it, and to do lighter stuff like ankles / shoulders / certain wrist stuff on rest days. I still can't figure out a good way to include everything.