most routines work – some work better than others.
I prefer;
fullbody, or upper/lower splits
reps, 3×10 or thereabouts for most lifts
less reps for squat/dead/bench, more reps for curls/extensions/raises
every session, do some big lifts (squat/dead/bench/row/chins/overhead) and then the small ones. stick to a routine for 12 weeks, milk it until results dry up, then change.
stronglifts/starting strength/madcow 5×5 routines are all good
lyle mcdonald’s 4 day upper/lower is good
I’m currently doing an olympic based routine, which is fun, every day is a fullbody day starting with (variations of) snatches + clean & jerk then squats & accessory lifts
footflaps
Aim is to warm up lower back so I can sit in a full depth over head squat with weight through heals and a relaxed lower back
Minor point ff, but never never never is a relaxed lower back a good thing at the bottom of a full depth squat. Really, never. Back needs to be active and straight, all the way.
Weight also wants to be mid-foot with olympic lifts, weighting the heel is more a powerlifting stance thing where you have wide foot position and bar low on the back.