Strength / Weight Training

I just do bench and barbell row, 5x5

What’s your goal? How much time/often are you at the gym?

I normally do:
Chest + back
Legs + shoulders
Legs (heavy session)
Back & Arms/shoulder pump

I’ve been doing lots more single leg work which is starting to show through in my running technique which is helping me become more efficient. Also started HiiT classes which have been good for trying to get the rig sorted for summer 😂

Here’s how I structure mine, I have two lower body days a week:

One main barbell exercise - usually work up to a max effort
One heavy supplemental barbell exercises, 5x5ish (usually a squat if I deadlifted first, or vice versa) and then
3-5 assistance lifts, 50-100 reps each.
I switch around the exercises a lot. For isolation work at the end, usually choose one each for quad, posterior chain (ham/low back), glute and abs. Don’t care about the weight moved for this bit, more just getting a pump and working hard.

If I push the pace, and superset the isolation work, I can get it done in around an hour.

Edit:
E.g.
Squat to 3rm
Romanian deadlift 4x6
Quad-focussed leg press 5x15
Hamstring curl 5x15
Hip thrust 5x20
Side bends 4x12