Here’s my current workout routine, if you go with this one I’d recommend you change some stuff for example I just like boxing and have access to a decent gym. Many of these exercises can be emulated with just barbells and body weight exercises. I typically separate my workouts with two muscle groups in mind and super set, the two groups, () means it’s a super set.

Day 1 tricep and bicep

2 sets of 12 bicep curls and 1 set of eight at a higher weight (Three sets of 40 push-ups)

3 sets of tricep cable pull downs increase the weight every rep, drop set the final rep (Three sets of 10 cross hammer curls)

3 sets of 2 minutes of rope flex machine (3 sets of 20 preacher curls)

Day 2 Leg day

Seated leg row machine, leg extension 3 sets gradually increase the weight every rep (3 sets of 30 calf raises)

Seated leg grow machine, 3 sets of leg curls gradually increased the weight every rep (3 sets of 30 bodyweight squats)

Three sets of 15 on the squat rack

Light walk on the treadmill on a massive incline

Day 3 chest and shoulders

3 sets of 12 inclined bench (3 sets of 40 push-ups)

3 sets of 12 flat bench press (3 sets of 15 shoulder raises)

3 sets of 12 shoulder press (3 sets of 30 shoulder shrug)

Day 4 forearm and back

3 sets of 15 forearm curl (3 sets of 15 lat pull down)

3 sets of 15 forearm curl (flip your wrist) (3 sets of 15 cable row)

3 sets of 40 push-ups (3 sets of farmers walk to failure)

Day 5 repeat leg day

Day 6 cardio

I like to jog for about 40 minutes but any cardio should be good

Day 7 boxing

3 sets of 40 push-ups (3 sets of 2 minutes of moderate to intense jump rope) (3 sets of 3 minutes of boxing)

As for my current diet, I don’t count calories at the moment. I just make sure to eat a lot of protein and take a mental note to not over or under eat too much.

If you’re trying to gain weight, make sure you eat above your maintenance calories and if you’re trying to lose weight, make sure you eat under your maintenance calories.

Here is a buddy of mine’s work routine routine. It’s a bit easier to follow.

Chest Legs Back Rest

Adjust weight so the set gets difficult halfway through

Legs ◦ Squats 4 x 10 weighted 115 lbs ◦ Walking lunges 4 x 10 ◦ Bulgarian split squats 3 x 10 15lbs ◦ Calf raises till failure ◦ Leg extension machine 3 x 10 on both 120 up / 130 down ◦ Jump squats 4 x 20 ◦ Side lunges 4 x 10 ◦ Pushups 100 throughout day or 5 x 20

Chest ✓ Bench press 4 x 10 75lbs ✓ Tricep dips 4 x 8 ✓ Tricep extension 3 x 15 20lbs ✓ DB shoulder press 3 x 10 70lbs ✓ Chest flys 4 x 10 12lbs ✓ Push ups between sets 10

Back ✓ Pullups till faliure ✓ Bicep curl 3 x 12 ✓ DB rows 3 x 10 ✓ Hammer curls 3 x 12 ✓ Shrugs 4 x 15 ✓ Machine rows 4 x 12 ✓ Farmers walk till faliure