This is my interpretation of the works of Soviet sports scientist A.S.Prilepin’s ’chart’ on accumulation of sets and reps, based on a given intensity (percentage of 1RM), will stimulate various physiological adaptations. 

Prilepin Foundation Cycle

Squat

Bulgarian Split Squat

Single Arm Single Leg RDL

Standing • Face Pull

Biceps Curl

Day 1

Bench Press

Assisted • Dip

Chest-Supported Row

Dumbbell Y Raise

Incline • Triceps Extension

Day 2

Deadlift

Romanian Deadlift

Rear • Lunge

Rear • Lateral Raise

Hammer Curl

Day 3

Pendlay Row

Shrug

Dumbbell Floor Fly

Wide Grip • Wide Grip Face Pull

Tricep Pushdown

Day 4

Prilepin Templates

Prilepin Foundation Cycle