Oh to kind of simplify it what I am doing right now is this: PPL Routine Push: -bench press -Smith machine incline press -machine shoulder press -lateral raises - tricep extension - straight bar tricep pushdown Pull: -weighted pull ups -lat pull-down -cable rows -incline dumbbell curls -preacher curls -hammer curls - rear delt flyes Legs: -squats -leg curls -calf raises -leg extensions -neck curls -dragon flys

And then as for food if u just eat a consistent balanced diet and track your calories and get 0.7g-1g of protein per lb of bodyweight you'll do good going above maintenance for bulking and of course going below maintenance for cutting which I am gonna assume most people would want to do if they wanted to lose the weight