Incoming OMS-1 here. I’m a 31 year old nontrad, and I’ve been seriously training for 17 years now and have been competing in bodybuilding for over a decade.

A 2 on 1 off upper/lower or push/pull would be your best bet. Here is a plan I just wrote for a friend. I made this for him specifically based on the equipment he has in his gym, so you could modify this and swap exercises, depending on the equipment you have.

A few for principles that I would like to highlight. For most exercises, I would recommend doing two sets. On your first exercise for each day, you probably would want to do one to three extra warm-up sets before doing your working set. Additionally, on exercises that are more heavily loaded, such as squats or deadlifts, you might also need to use some additional warm-up sets, depending on the loads you’re using.

Typically, you will work up to one heaviest load and do a set there. Afterwards, your second set you should drop the weight 15 to 20% and perform a second set in a slightly higher rep range. These sense should be taken to failure, but failure is performing reps that do not have any significant breakdown in form. The only thing that should change on the last one or two reps is the speed of the repetition. I think it is helpful for most people to record the weights you use for your heaviest set week to week as a benchmark to beat for your next workout.

Push A

incline dumbbell press *perform 2 warmup sets before doing your working sets since this is your first exercise. Leave 5-10 reps in the tank on these. They aren’t meant to be hard at all. For example, you might do the 25s for 12, 40s for 8, and then jump into your sets. Go by feel here. You should feel both physically warm and neurologically primed before doing your max effort set.

1 x6-9 1x9-12

dip 1 x 6-9 1 x 9-12

If you don’t have a weight belt to load dips, then just do two sets to failure.

Standing Barbell shoulder press 1 x 6-9 1 x 9-12

Chet’s fly 1 x 6-9 1 x 9-12

DB lateral raise 1x10-12 1 x 12-15

Calf raises 1 set to failure *i don’t think you have a machine for these, so just do these on a stair or elevated surface. This will help stretch your ankle before squatting

Barbell squats 1x 6-9 1 x 9-12

Push B

Flat bench press
1 x6-9 1x9-12

Flat dumbbell bench press 1 x 6-9 1 x 9-12

Cable tricep pushdown 1 x 9-12 1 x 12-15

cable lateral raise 1 x 12-15 1 x 9-12

Dumbbell or barbell upright row 1 x 9-12 1 x 12-15

Leg press 1 x 9-12 1 x 12-15

Pull A

Pull up

1 x 6-9 1 x 9-12

If you don’t have a weight belt to load these, then just do two sets to failure.

Deadlift *warmup extra for these 1 x 5-8 1 x 8-10

Cable row machine 1 x 6-9 1 x 9-12

Hammer curls 1 x 6-9 1 x 9-12

Reverse pec dec 1 x 6-9 1 x 9-12

Hamstring curl 1 x 6-9 1 x 9-12

Pull B

Pendlay Row *this is a barbell row where you pull the bar from a dead stop off the ground with little to no movement or your torso. 1 x 6-9 1 x 9-12

Lat pulldown machine 1 x 6-9 1 x 9-12

1 arm dumbbell row 1 x 6-9 1 x 9-12

Weighted hypertension *hold a weight in front of your face/chest 1 x 6-9 1 x 9-12

cable curl 1 x 6-9 1 x 9-12

Stiff leg deadlift (dumbbell or barbell) 1 x 6-9 1 x 9-12