How many days a week you train? I been doing this rotation for a few months now. I train in my garage so I am limited to only the basics and there variants. Trap bar dead's, snatch grip pulls off blocks etc. I have rogue squat stands, v dip bars, ceiling mount pull up bar, over 700 pounds of plates, farmer walk handles, commerical grade adjustable bench and a set of db handles. I want to improve my yoke so I do some sort of yoke movement each session. Distance farmers, snatch grip high pulls, meadow shrugs and of course deadlift variants. Been doing snatch deadlifts off blocks, damn good lift. Also note I will be 37 next month and being the father of two little ones. I need to watch my recovery. Sleep of course is hit or miss naturally. This rotation still offers moderate frequency. The days I hit tri's, I do a lot of close grips, or dips or reverse grip bench for a indirect chest hit etc
W/O 1: Quads/Hams/YOKE
W/O 2: Chest/Back/YOKE
W/O 3: Quads/Hams/YOKE
W/O 4: Triceps/Shoulders/YOKE
M - w/o 1
W - w/o 2
F - w/o 3
M - w/o 2
W - w/o 1
F - w/o 4
M - w/o 2
W - w/o 3
F - w/o 4
Repeat