Found this online:
Dan Green’s Split, Butchered
Day 1: Legs, Posterior Chain, Core
Main:
Front Squat 2x10 @50%, 3x3 @90%, 1x8 @75%
Assistance:
7” Rack Pulls 1x10 @50%, 3x5 @85%
Hip Thrust 4x8 @75%
Weighted Side Plank 4xmax
Grip Work
Aesthetics:
(gastrocs) Standing Calf Raises 4x20
(soleus) Seated Calf Raises 4x30
Wrestler’s Bridges 4xmax
Leg Extensions 4x8
Leg Curls 4x8
Day 2: Shoulders, Chest, Back, Arms
Main:
Military Press 3x3, 1x8
Assistance:
Close-Grip Bench 3x5
Bent-Over Rows 4x8
Diverging Lat Pulldown 4x12
Aesthetics:
Rear-Delt Raise 4x15
Hammer Curl 4x8
Triceps Cable Pushdown 4x15
Barbell Shrugs 4x12
Reverse Wrist Curls 4x20
Wrist Curls 4x20
Day 3: Legs, Posterior Chain, Core
Main:
Low-Bar Back Squat 3x3, 1x8
Assistance:
3” Deficit Romanian Deadlift 3x5
Glute-Ham Raise 4x8
Weighted Hanging Leg Raise 4x8
Grip Work
Aesthetics:
Donkey Calf Raise 4x10
Seated Calf Raise 4x20
Wrestler’s Bridges 4xmax
Leg Extensions 4x12
Leg Curls 4x12
Day 4: OFF
Day 5: Chest, Shoulders, Back, Arms
Main:
Bench Press 3x3, 1x8
Assistance:
Push Press 3x5
Weighted Chin-Ups 4x8
Pendlay Row 4x12
Aesthetics:
Seated Cable Wide-Grip Face Pull 4x8
Concentration Curl 4x15
Lying Tricep Extension 4x8
Trap-Bar Shrugs 5x6
Reverse Wrist Curls 4x8
Wrist Curls 4x8
Day 6: Posterior Chain, Legs, Core
Main:
Deadlift 3x3, 1x8
Assistance:
Split Squat 3x5
Kroc Rows 4x15
Weighted Ab Rollouts 4xmax
Grip Work
Aesthetics:
Donkey Calf Raise 4x8
Standing Calf Raise 4x6
Wrestler’s Bridges 4xmax
Leg Extensions 4x20
Leg Curls 4x20
Day 7: off