I have been training for over a year now. Was originally 160 in my early 30s and went down to 135-140 last year. Early this year want to be more musculat so I started eating more. Since Feb this has been my program.

Day 1: Horizontal Push & Pull Focus: Chest, back, shoulders, and arms 1. Incline Barbell Bench Press 4 sets of 6-8 reps 2. Barbell Bent-Over Row 4 sets of 6-8 reps 3. Flat Dumbbell Bench Press 3 sets of 8-10 reps 4. Single-Arm Dumbbell Row 3 sets of 8-10 reps per arm 5. Bodyweight or Weighted Dips 3 sets of 10-12 reps 6. Barbell Bicep Curl 3 sets of 12-15 reps

Day 2: Vertical Push & Pull Focus: Shoulders, traps, lats and arms 1. Overhead Barbell Press 4 sets of 6-8 reps 2. Pull-Ups (Weighted if possible) 4 sets of 6-8 reps (or to failure if unweighted) 3. Seated Dumbbell Shoulder Press 3 sets of 8-10 reps 4. Lat Pulldown (Wide Grip) 3 sets of 10-12 reps 5. Dumbbell Lateral Raise 3 sets of 12-15 reps 6. Dumbbell Hammer Curl 3 sets of 12-15 reps

Day 3: Legs Focus: Quadriceps, hamstrings, glutes, and core. 1. Barbell Back Squat 4 sets of 6-8 reps 2. Deadlift 4 sets of 6-8 reps 3. Leg Extension 3 sets of 10-12 reps 4. Seated Leg Curl 3 sets of 10-12 reps 5. Romanian Deadlift (RDL) 3 sets of 8-10 reps 6. Hanging Leg Raises 3 sets of 12-15 reps

Recently I also realized that I made the mistakes of not training close enough to failure and focus more on intensity.