What do you want to know?
Ran:
- Strong Lifts 5x5
- GreySkull LP
- several 5/3/1 templates, including nSuns (5 Day, 5 Day Row, 6 Day Squat, 6 Day Deadlift, 6 Day Row template I made...)
- Sheiko
- Squat Everyday/The Bulgarian Method
- PHAT (fuck Layne Norton tho)
- PHUL
- several PPL variations
- Bro Splits
- Push/Pull
- a GZCL variation or two
- Starscream
- German Volume Training
- Megazord
- GZCL / Mag-Ort / Deathbench
- the Fierce 5 workouts
- Lyle's GBR
- Smolov and Smolov Jr.
and prolly some other programs I can't remember.
And Imma go out on a (possible) limb and say none of that really matters. You can switch programs every week and still be stronker and more brolic than 90+% of human beings on the planet, natty.
1. Be consistent. Consistently good habits will yield consistently good results. Consistently crappy habits will yield consistently crappy results
2. Exercise selection, frequency, and progressive overload matter. If you only squat once a week, you either have a shitty squat or you're an advanced lifter and need that much time to recover. (Anyone squatting less than 5 wheels is the former, not the latter.) If you're starting your session off with a machine exercise, your program is prolly trash. If you're not adding weight, reps, or decreasing rest over time, shame on you.
3. Eat to support your goals. If you have a "fast metabolism" and can't gain weight, you're not eating enough, plain and simple. If you're not losing weight, your caloric intake is either too high or your activity level is too low.