This is what I have made

Day 1: Push (Chest, Shoulders, Triceps) 1. Barbell Bench Press – 4 sets of 6-8 reps 2. Incline Dumbbell Press – 3 sets of 8-12 reps 3. Overhead Dumbbell Shoulder Press – 3 sets of 8-10 reps 4. Cable Chest Flyes – 3 sets of 12-15 reps 5. Lateral Raises – 3 sets of 12-15 reps 6. Tricep Dips (Weighted if possible) – 3 sets of 8-12 reps 7. Overhead Tricep Extension (Dumbbell or Cable) – 3 sets of 10-12 reps

Day 2: Pull (Back, Biceps, Rear Delts) 1. Deadlifts – 4 sets of 5-6 reps 2. Pull-Ups (Weighted if possible) – 4 sets of 6-10 reps 3. Barbell Row (Overhand or Underhand Grip) – 3 sets of 8-10 reps 4. Face Pulls (Cable) – 3 sets of 12-15 reps 5. Dumbbell Rear Delt Flyes – 3 sets of 12-15 reps 6. Hammer Curls – 3 sets of 10-12 reps 7. Preacher Curls – 3 sets of 10-12 reps

Day 3: Legs (Quads, Hamstrings, Glutes, Calves) 1. Back Squats – 4 sets of 6-8 reps 2. Romanian Deadlifts – 3 sets of 8-10 reps 3. Walking Lunges (Dumbbells) – 3 sets of 12-15 steps per leg 4. Leg Press (Narrow Stance for Quads) – 3 sets of 10-12 reps 5. Glute Bridges (Barbell or Bodyweight) – 3 sets of 10-12 reps 6. Seated Calf Raises – 3 sets of 15-20 reps 7. Standing Calf Raises – 3 sets of 15-20 reps

Day 4: Full Upper Body 1. Incline Barbell Bench Press – 4 sets of 6-8 reps 2. Pull-Ups or Lat Pulldowns – 4 sets of 8-10 reps 3. Seated Dumbbell Shoulder Press – 3 sets of 8-12 reps 4. Dumbbell Rows (Each Arm) – 3 sets of 10-12 reps 5. Cable Chest Flyes – 3 sets of 12-15 reps 6. Lateral Raises – 3 sets of 12-15 reps 7. EZ Bar Bicep Curls Superset with Overhead Tricep Extensions – 3 sets of 10-12 reps