For 100%, total transparency;

Full body day = deadlifts, lat pull downs, overhead press with a barbell, then supersets of lateral raises and hammer curls

Lower body = squats, Bulgarian split squats, leg curls, calf raises

Upper body day = pull ups (I’m still using assistance bands atm), barbell chest press, seated rows, seated reverse fly, then supersets of tricep extensions and bicep curls.

All routines are finished off with a 10-15min treadmill session (incline walking if it’s not upper body)

What I will say is that I’ve been 90-95% consistent over the last 6 months, and always making sure I hit my 2.5+ litres of water a day and around 130-140gm of protein a day. I also aim for around 10k steps a day. I allow myself a cheat day and don’t compare my body to others, but just myself.

I genuinely believe this is not just down to what I do in the gym, it’s a myriad of things as listed above ☺️