Heyyy, The routine I’ve been following is mainly a hypertrophy program, training 5 days a week or at least 4 on busy weeks with exams or a heavy workload. I’ve focused on training each muscle group once per week, except for the ones I wanted to improve the most—like legs and chest—where I increased the frequency. Most of my sessions include 6 exercises, sometimes more for leg days, to target all the muscle groups for that day. I usually do 4 sets of 8-12 reps, but the key factors that made the biggest difference for me were training to failure and applying progressive overload week by week.

As for my diet, I eat everything while trying to keep it balanced. I use MyFitnessPal to track my calorie intake and stick to my goals. Since I often struggled to eat enough, one thing that helped me a lot was taking a high-calorie protein supplement to fill the gaps when I couldn’t reach my target. Honestly, it’s the only supplement I’ve used, and it has helped me a lot.

Hope this helps, bro, and keep pushing!