Been working out for a little more than a year now and this is what I’ve stuck with:

Back/Bi Day:

Barbell rows 4x10 Lat pull-downs (8-7-6-5) Seated cable rows 4x10 Step forward cable curls (10-9-8) Face pulls 3x10 Dumbbell shrugs (18-16-14) Cross body hammer curls (9-8-8 each side)

Core circuit to end:

Shoulder taps 2x20 (10 each side) Cross body mountain climbers 2x20 (10 each side) Kettlebell Russian Twists 2x30 (15 each side) Leg raises (10-15) Glutes squeezed planks (4x20 seconds)

Chest/Tri/Shoulder Day:

Barbell bench press (8-7-6-5) Cable flies (lower chest focus) 3x10 Cable flies (upper chest focus) 3x10 Single arm cable push down (10-9-8 each side) Leaning cable lateral raise (3x10) Overhead cable tricep extension (3x8)

Core sets to end:

Cable crunch 2x10 Cable woodchop 2x10 Hanging leg raises 2x10

Leg Day 1:

Barbell squats (8-7-6-5) Barbell hip thrust (8-7-6-5) Bulgarian split squats 3x8 Leg extension 3x10 Lower back extensions 3x10 Calf raises 3x10

Leg Day 2:

Romanian deadlift 4x10 Barbell hip thrust (8-7-6-5) Lying leg curl 3x10 Lower back extensions 3x10 Calf raises 3x10

Core set to end for leg days:

Single arm farmer’s walk 4x20 seconds each side Farmer’s walk 4x20 seconds Glutes squeezed plank 3x20 seconds Side plank 3x10 seconds each sid

All subsequent sets have increasing weight.

Since I started, I’ve seen the most improvement in my back, which used to be my weak muscle and now is the strongest. I’d say I’m at an intermediate level for chest and legs and advanced at back in terms of how much weight I can move.

Please let me know your suggestions or ask any question!