I’ve been lifting for 2.25 years and went from 190 to 240 lbs at 6’5". For most of that time I’ve been using what is essentially a 531 variant with lots of “joker sets” (the program is called nSuns). I often have a daily volume of 45+ reps on press and bench (I had to lower the squat and deadlift volume as my work capacity isn’t there yet). After discovering your amazing work and knowledge here at BBM I realize this program isn’t the best and I want to switch to a program that more coincides with evidence-based training principles. But I have also gotten used to very high volume upper body work and you guys have often discouraged lowering training volume as a solution to pretty much anything. What training changes/programs do you suggest for someone in my situation?
I don’t think it’s possible to predict how you’re going to respond to any particular program until you actually do the thing. So if you’re wanting to tackle one of the templates I’d probably pick one of them based on your schedule & preferences (e.g., goals, 3-day vs. 4-day, etc.), see how you do, and modify things accordingly based on your response. Maybe you’ll find you respond just fine to the degree of upper body volume on our programs. Who knows?
Maybe consider the 4 day GPP/hypertrophy template. The volume is great and it could possibly help improve your work capacity.