Week 1

Maandag
Chest
Back
Shoulders
Legs/back
Back
Triceps

Benchpress flat
Barbell row (Pullups)
Barbell press sitting
Deadlift
Lat pulldown
Close-grip benchpress

Sets:3
Reps: 5
Rest:60 seconds between sets
Woensdag
Chest
Back
Shoulders
Legs/back
Shoulders
Biceps

Benchpress flat
Barbell row (Pullups)
Barbell press sitting
Deadlift
Side raises
Barbell curls

Sets:3
Reps: 8
Rest:90 seconds between sets
Vrijdag
Chest
Back
Shoulders
Legs/back
Chest
Triceps

Benchpress flat
Barbell row (Pullups)
Barbell press sitting
Deadlift
Peck fly
Behind-head barbell curls

Sets:2
Reps: 15
Rest:120 seconds between sets

Week 2
Perform with the same parameters as Week 1, but execute antagonist
training for all six exercises (more on this later).

Week 3
Maandag
Chest
Back
Shoulders
Legs/back
Shoulders
Biceps

Benchpress incline
Lat pulldown
Dumbell press sitting
Squats
Front raises
Sitting straight curls

Sets:4
Reps: 5
Rest:60 seconds between sets
Woensdag
Chest
Back
Shoulders
Legs/back
Triceps
Back

Benchpress incline
Lat pulldown
Dumbell press sitting
Squats
Close-grip benchpress
Cable row

Sets:4
Reps: 8
Rest:90 seconds between sets
Vrijdag
Chest
Back
Shoulders
Legs/back
Chest
Biceps

Benchpress incline
Lat pulldown
Dumbell press sitting
Squats
Sitting circle fly
Sitting straight curls

Sets:3
Reps: 15
Rest:120 seconds between sets

Week 4
Perform the same parameters as Week 3, but execute antagonist training
for all six exercises.

Week 5
Maandag
Chest
Back
Shoulders
Legs/back
Back
Triceps

Dumbell press
Cable seated row
Barbell press standing
Deadlift
Lat pulldown
Close-grip benchpress

Sets:2
Reps: 18
Rest:120 seconds between sets
Woensdag
Chest
Back
Shoulders
Legs/back
Shoulders
Biceps

Dumbell press
Cable seated row
Barbell press standing
Deadlift
Side raises
Barbell curls

Sets:2
Reps: 8
Rest:60 seconds between sets
Vrijdag
Chest
Back
Shoulders
Legs/back
Chest
Triceps

Dumbell press
Cable seated row
Barbell press standing
Deadlift
Peck fly
Behind-head barbell curls

Sets:2
Reps: 12
Rest:90 seconds between sets

Week 6
Perform the same parameters as Week 5, but execute antagonist training
for all six exercises.

Week 7

Maandag
Chest
Back
Shoulders
Legs/back
Shoulders
Biceps

Benchpress decline
Pullups
Barbell press sitting
Squats
Front raises
Sitting straight curls

Sets:3
Reps: 18
Rest:120 seconds between sets
Woensdag
Chest
Back
Shoulders
Legs/back
Triceps
Back

Benchpress incline
Lat pulldown
Barbell press sitting
Squats
Close-grip benchpress
Cable row

Sets:3
Reps: 8
Rest:60 seconds between sets
Vrijdag
Chest
Back
Shoulders
Legs/back
Chest
Biceps

Benchpress incline
Lat pulldown
Barbell press sitting
Squats
Sitting circle fly
Sitting straight curls

Sets:3
Reps: 12
Rest:90 seconds between sets

Week 8
Perform the same parameters as Week 7, but execute antagonist training
for all six exercises.

Weeks 1,3,5 and 7 are to be performed with straight sets. In other words,
perform one set of the first exercise, rest, perform your second set, and
continue for all the recommended sets before moving on to the next
exercise.
Weeks 2,4,6 and 8 are to be performed as antagonist training. Every
session consists of six exercises so antagonist training is simple; all you
have to do is perform three antagonist exercise groupings during each
workout. For instance, perform quads/hams, chest/back, and biceps/triceps
exercise pairings for the recommended sets and reps.
Example: Do one set for chest, then one for back, then another for chest,
etc. Then move on to the next pairing, like quads/hams or biceps/triceps.
Constantly rotate exercises from each category. In other words, don't
always start your session with a chest/back pairing. You must keep rotating
the body parts and exercises you begin each session with.
Don't perform the same exercise for more than two weeks in a row. For
example, if you performed a flat barbell bench press as your chest
exercise for Weeks 1 and 2, you must switch to either incline, decline or
dumbbell bench presses for another two weeks before switching again.
Increase the load 1.25 to 2.5% with each subsequent workout.

https://www.t-nation.com/workouts/total-body-training