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I'm not sure what you are even trying to say... OP talks training efficiency for (I suppose?) muscle growth; You talk legends...

Gains can be made with 5 reps just as well.

The "problem" with that, however, is that later on, heavy compounds get taxing. Since for bodybuilding purposes - progress can be achieved via gradual...

The answer is: "Depends".

But frankly: Just follow your program.
It should get harder eventually anyways.

None of those "should" be lagging on a "balanced" routine.

I suggest that you start training on a good, "proven", beginner/intermediate routine, and if, after a while, some of those remain...

A:
Squat: 3x5
Bench: 3x8
Pendlay Row: 3x8
Overhead Press: 3x5
Leg Curls: 2x10
Optional: Some (minimal) Ab/Bicep work.

B:
Front Squat: 4x3

Can't rep, but this.

Work Capacity (be it many sets, or high-reps) is something that has to be trained for.

Just how powerlifters goe through a "peaking" phase (when a competition is near) where they slowly start...

What matters I'd that your total "work" suits you. (Enough to stimulus to cause considerable increase in protein synthesis on one hand, yet minimal enough not to cause fatigue or accumulate damage...

Not too big a thing, but I would switch between the places of Pull-Ups and Rows, so she won't have to Row and Deadlift on the same day.

-Consider adding adding abductor machine accessory work...

1) don't give "balance" too much of attention.

2) No. It's highly unlikely that your problem is too little volume. (And if you have any sticking points, they can be addressed as you continue...

You can get big with low-rep (challenging) sets.
The thing is - heavy work may cause systemic tress...

Now - if you train for size, you can increase volume by introducing more sets, or by...

Those things don't really matter as much as some people think. 3x10?

Go light with this. Something like: cut your bench numbers by half, and then subside 10kg. (or even more). That should be the...

Diet is a lifestyle thing; not concentrated "suffering" that you do "once" ...because if your don't change your habits - you will gain weight back. (not to mention thinking about dieting down as an...

Try cables. It's just supposed to be some extra chest volume for your chest on your Press day.

If that doesn't work, then perhaps consider swapping this AND the front Raises for some high-rep...

Exercises are just tools...
Working for hypertrophy is not as specific as training for sports, and anything should work if you manage to balance progressive overload (in reps, sets, or weight) with...

Results, especially for beginner-level trainees - can be achieved even with somewhat minimal work,
but it's not about "getting sore" - it's about managing progressive overload and recovery.

Do...

Dynamic warmup: before.

Static stretching: Before: not; any time else: yes.
(as long as you are warmed up).

*Since you are warmed up after your workout, doing it then is a convenient option....

Press in Snatch:
4x8x20kg

Get it there for Overhead Squats:
1x35kg
1x42.5kg
1x47.5kg
1x55kg
1x60kg

Probably the one that has you do a few challenging sets, and then ends.

Your priorities are messed up, and all those variations you are trying to "catch" are probably slowing you down.

The "basic" movements are "basic" for a reason - they hit a lot of muscles, they...