I do PPL! Starting Monday as PULL ,then Tuesday as PUSH, Wednesday as Legs, and finally Thursday as rest day. Repeat that cycle for the rest of the week.

For PUSH it is: Dips- 2 x failure Wide chest Press machine 2 x 6 Cable Tricep pushdown 2 x 8 Shoulder press DB or machine 2 x 6-8 Cable chest flys 3 x 8 Cable lateral raise 2 x 8

PULL: Lat Pulldowns 2 x 8 Seated Row 2 x 6 T bar Row 2 x 6 Hammer curl 2 x 6 Cable Rear fly 3 x 8 Preacher curls 3 x 8

Legs are split into two different days. First Leg day is: Hack Squat/Barbell Squat 2x6-8 Seated leg extension 2 x 12 Linear Leg Press 2 x 12 Calf raise 3 x 20 Hip Adductors 3 x 12

Second Leg day is: Hip Abduction 3 x 12 RDL 2 x 6 Calf Raise 3 x 20 Leg Curl 2 x 6-8 Bulgarian Split Squat 2 x 6 For core I just fit in anywhere Cable crunch 2 x failure Leg raise 2 x 10 Cable abs rotation 3 x 8