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6-8 reps translates to roughly 80% of your 1RM. It's a fantastic rep range that would basically give you the most bang for your buck if you were to only train at one percentage (which I don't...

Keeping rest periods to a minimum is kind of a misnomer. I'm not sure why so many people are trying to rush their way through their workout. Rest long enough to allow complete recovery, so you can...

I never made any gains on programs like this. Not enough frequency, not enough compounds, not enough weight. I didn't go from 165 lbs to 215 lbs (all natural) by doing kickbacks and calf raises.

Rest longer between sets.

/thread

Back in the old days, Gironda and other like-minded folks would kick dumbbell-droppers out of the gym on the first offense, and not let them return. Interestingly, the physiques were much better...

Recipe for a lot of wasted time.

MON
---
Squats....................5 sets
Pullups....................5 sets
Dips........................5 sets
Incline Curls.............5 sets

WED
---
Bench Press.............5 sets

Just run the program as it is designed.

Train 3 days a week.

Disregard cables, use dumbbells.

Franco Columbu bench pressed 525lbs, at 5'5" 185lbs. So no, you're not strong for your size..............yet.

Um...you'll get bigger and stronger?

Don't jerk around with the program. Run it as it is designed.

Purchase a copy of "Starting Strength" by Mark Rippetoe.

Squats, deadlifts.

Squat: 325
Bench: 285
Deadlift: 405

Total: 1015

Starting Strength, or Stronglifts.

Sounds like you need a week off.

Generally speaking, any program devised by a guy who at one point owned a 1000 lb. squat (eg., Jim Wendler) is not going to be broscience material.

Judging by these numbers, you're not an intermediate. You're a beginner (which is perfectly fine, btw).

That said, I would stick with 5/3/1, Madcow, Starting Strength, etc. until your numbers...