Can you recommend a program?
Been running my own u/L program, but I don't know much about programming. Time to switch to something with a little more thought put into it, but unfortunately I'm pretty picky. This is my basic setup, but I don't know anything about programming progression logic etc.
I like u/L because I prefer to go 4x a week, and like the idea of hitting all the big groups multiple times a week. Open to a longer schedule and just 4x a week though. My gym has pretty much everything, and I prefer to use machines where possible. Only barbell movement I like are RDLs. Prefer pendulum squat and chest press to their barbell equivalents.
I also like to start my leg days with leg curls and leg extensions, because I find they warm my knee up. This seems to be a popular take, but I haven't found a liftosaur program set up like that. I started modifying this one, but I'd certainly be better off just finding one that fits closer to my preferences, but designed by someone who knows what they're doing.