One day a week for each main lift and in waves , so one week is a 8 rep week , then 5 then 3 or whatever rep scheme you feel like . The high rep sets are where I feel I made the most progress though . So for example a squat day might be working up to a new 8 RM at RPE 9 . 5 or less , then dropping down and doing 46 back off sets around RPE 8 if possible . If that means dropping the weight each set that ' s fine . The goal is for each set to be hard but not max effort . After that following up with as many assistance movements as possible that are suitable . For me that might be reverse hyperextensions , pull ups , yates row etc . Deadlift specific my recovery isn ' t great so I pulled from the floor every second week following the same rep scheme as the rest but every other week I did lighter block pulls , pulls to knees or paused deadlifts . The volume and intensity can get up there but only training each movement once a week gives lots if recovery time . Training sessions end up being around 1 . 5 hours each . Hope this helps !