I envy you'll who can train high volume and it high frequency. It destroys me beyond recovery and ruins the end goal of putting more weight on the bar every without.
For me it's super low volume low frequency low rep range. I don't think I can emphasize enough how low the volume is.
Weekly routine I've followed since jan
Military press 1x 4-8
Bench press 1 x 4-8
Tricep rope extension 2 x 4-8
Dead hang chins 2 x 4-8
Leg press 2 x 8-12
It's worked great for me. My bw hasn't changed much due to more of a recomp effect on the body combined with diet and gear, but I've gone from having L size shirts be baggy on me to having XL shirts be very form fitting. And waist has gotten slightly (not very noticeable) leaner.