Dirt fighter wrote:
Dont know what your plan is now but the big 5 will cover every muscle and guaranty strength increase.
Squats, bench, shoulder press, bent over rows, dead lifts - 5 sets of 5 reps twice a week. All free weight with bar. Start light to get your form down perfect . Add 5lbs to your weight every gym session until your last rep is close to your max effort. From there just add 5lbs when when that last rep gets easy, usually every 2-3 weeks.
Second this, and would only add two things:
First, when you start to feel tired or start to plateau, do a "deload" for a couple days (just like a rest week, same concept) with lower weight and lower volume.
Second, one of hte issues the OP mentioned is that it's boring, so reducing down to the big 5 might not be what you're after, but on the otherh and they really are all that you need. So one solution would be to add "accessory lifts" for each big lift, for example dumbbell bench or should press, incline bench or dips as accessories for bench / OHP, and straight leg deadlifts, deficit deadlifts or single-leg romanian deadlifts as deadlift accessories, and box jumps, front squats, split squats or lunges as squat accessories.
For these, just pick a weight where you can do 10 reps, 3 times with good form, and don't worry too much about tracking weight. Do however many you want and have time for. if you're already squatting twice a week, for example, you probably don't need (or want) accessories. But if you did a split where you lifted each main lift ONCE per week (e.g., a bench day, an OHP day, a squat day, a deadlift day) then you would want to do accessories. In that case, you'd do OHP accessories after completing the main lifts for bench day, bench accessories after completing OHP day, squat accessories after completing deadlift day, and deadlift accessories after completing squat day, etc.