Old F.I.T.T. principles:
Frequency
Intensity
Time
Type
These 4 variables can be manipulated to make progress with any program. If you have an existing program that has you in a rut, then adapting these 4 variables will do the job!
Frequency: change the frequency with which you are working on (go from three days a week to four or five)
Intensity: ramp up your intensity level every time you are at the gym
Time: lessen the amount of time between exercises so that you can have less chance of recovery thus making you break through plateaus
Type: if you are bored with an exercise, change it to something that will progress you. Choose a similar exercise, but with an “upgrade”