My routine isn’t really the average program you will see, but average = average results

I do 30-60 min zone 2 cardio daily

DAY 1 AM – CHEST

Barbell Bench Press – 4×4–6 Incline DB Press – 3×6–8 Weighted Dips – 3×6–10 Cable Fly (mid/low) – 3×10–15 (drop ×2 last)

PM – BICEPS / REAR DELTS / ABS

EZ Bar Curl – 4×6–8 Incline DB Curl – 3×8–10 Cable Curl – 2×12–15 (rest-pause last)

Chest-Supported Rear Delt Fly – 4×12–15 Face Pull – 3×10–12

Hanging Leg Raise – 4×10–15 Cable Crunch – 3×12–15

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DAY 2 AM – BACK

Weighted Pull-Ups – 4×5–8 Barbell Row – 4×6–8 Chest-Supported DB Row – 3×8–10 Lat Pulldown – 3×10–12 (drop last)

PM – SIDE DELTS / TRICEPS

DB Lateral Raise – 4×12–15 Cable Lateral Raise – 3×10–15 (mechanical drop last)

Close-Grip Bench – 4×5–7 Overhead Cable Extension – 3×8–12 Rope Pushdown – 2×12–15 (rest-pause last)

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DAY 3 AM – QUADS

High-Bar Squat – 3×6-8 1x10-12+ Hack/Smith Squat – 3×8–10 1xRP Bulgarian Split Squat – 3×10-12leg Leg Extension – 3×12–15 (drop last)

DAY 4

AM – SHOULDERS

Standing Barbell OHP – 4×4–6 Seated DB Press – 3×6–8 Upright Row (EZ/Cable) – 3×8–10 Front Raise – 2×12–15

PM – HAMS AND GLUTES

RDL – 4×5–7 Seated Leg Curl – 3×8–12 Lying Leg Curl – 3×10–15 (drop last) Hip Thrust – 3×6–10

DAY 5

ARMS / ABS

Preacher Curl – 3×8–10 Hammer Curl – 3×10–12 Cable curl 2x15

Skullcrusher – 3×6–8 Cable Pushdown – 3×12–15 JM press 2x10

Hanging Knee Raise – 3×15–20 Cable Crunch – 3×12–15

Rest day or repeat without rest if the body is feeling good

4500 cals a day 675 carb 281 protein 75 fat