The main thing you need to achieve is progressive overload. What that means is increasing the weight you use to force your muscles to adapt. But not only is it effective but it is also science-based.
⏰TIMESTAMPS⏰
2:52 Day 1 – Push day – Chest, Shoulders, and Triceps
Bench Press (12,10,8)
Incline Bench Press (12,10,8)
Flys (20,15,12)
Crossovers (20,15,12)
Military Press (12,10,8)
Lateral Raises (12,10,8)
Reverse Flys (12,10,10)
Skull Crushers (15,12,10)
Tricep Extensions (15,12,10)
Kickbacks (15,12,10)
4:43 Day 2 – Pull Day – Back and Biceps
Lat Pulldowns (12,10,8)
Dumbbell Rows (12,10,8)
Pullovers (12,10,8)
Dumbbell Curls (15,12,10,8)
5:51 Day 3 – Legs
Squats (15,12,10)
Deadlifts (15,12,10)
Lunges (15,12,10)
Day 4 – Active Rest
30 Min Cardio
Various Ab Exercises
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