D1: Push
Bench press
Inclined bench press
Dumbbell overhead press
Triceps extensions (skull crusher)

D2: Pull
Deadlift
Barbell rows
Pulldown
Biceps curls

D3: Upper body
Overhead press
Side delts raises
Rear delts raises
Dumbbell upright row (safe variation)
Close-grip bench press

D4: Legs
Squat
Romanian deadlift
Dumbbell lunges (or split squats)
Calves
glutes

D5: Upper body
Chin-ups (weighted 3 sets + body-weight 3 sets)
Dips (weighted 3 sets + body-weight 3 sets)
Biceps curls (inclined bench)
Hammer curls (inclined bench)
Triceps extensions (skull crusher)
forearms
Dumbbell inclined bench press
+ other stuff if possible





Most compounds are 4-6 reps for 3 sets @ 80-90% 1RM
Accessories are 7-12 reps for 3 sets