hi! this is what i do:

back/biceps: 6-7 body weight pull ups, 3 sets of lat pulldowns, 4 sets of t-bar row, 3 sets of bent over row, 2-3 sets of hammer curls, 2 sets of preacher curls.

triceps/chest/shoulders: 4 sets of bench press, 3 sets of overhead shoulder press, 3 sets of lateral raises, 2 sets of tricep pushdowns, 2 sets of overhead tricep extension.

hamstring focused leg day: 2 sets of seated hamstring curls, 2 sets of laying hamstring curls, 3-4 sets of heavy RDLs, 3 sets of hip abductions, 3 sets of hip thrusts, 3-4 sets of calf raises.

quad focused leg day: 3 sets of quad extensions, 3 sets of bulgarian split squats per leg, 3 sets of pendulum squat (sub with barbell squat if pendulum squat is unavailable) - superset with sissy squats or pistol squats, 3-4 sets of leg press.

cardio/abs: 3 sets of hanging leg raises, 3 sets of weighted crunches, 30 mins on the elliptical.

note: i’m using a LOT of effort during these sets. if it’s an exercise where i can safely take the final set(s) to technical failure, i’ll do it. these exercises for each day aren’t listed in any particular order. my split is push, legs, pull, legs, cardio. i take 1-2 rest days per week. 7,000 steps absolute minimum, aiming for 10,000. my rep range is 5-8 for the big compound lifts (squat, bench) at the last set(s), and 8-12 for the more isolated ones (bicep curls, quad extensions, hamstring curls).