SCHEDULE:

Monday: rest
Tuesday: Legs, HIIT, cardio
Wednesday: Pull
Thursday: Push, HIIT, cardio
Friday: Legs, cardio
Saturday: Pull, HIIT, cardio
Sunday: Push, cardio

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WORKOUTS:

Push:
*Flat Bench: 4 x 8 (1st set warm-up with bar)
Incline Bench: 3 x 8 (skip these nowadays)
Cable Flies: 3 x 8
Weighted Dips: 3 x 8
Tricep Pushdown: 3 x 8
*NOTE: swap flat bench with dumbbell shoulder press or standing overhead press every other push workout

Pull:
Weighted Pullups: 3 x 8
Deadlift: 3 x 5 (skip these nowadays)
Barbell Rows: 3 x 8 (do these at the gym, skip these at home)
Dumbbell Curls: 3 x 8
*Weighted Sit-ups: 2 x 15
*NOTE: swapped weighted sit-ups with cable crunches

Legs:
*Back squats: 3 x 8
Leg Extension: 3 x 8
Hamstring Curls: 3 x 8
Calf Raises: 2 x 15
*NOTE: swap back squats with Bulgarian split squats with dumbbells every other leg workout
*NOTE2: stopped Bulgarian split squats because spine felt weird "tearing" sensation when squatting down on left leg

HIIT:
Elliptical: 16-18 cycles x 30 seconds sprint, 30 seconds slow treading

Cardio:
Treadmill (after HIIT): 15-20 mins, ~6.5 mph (start from 6.2 mph, end at 7.0 mph)
Treadmill (non-HIIT day): ~30 mins, ~7 mph (start from 6.5 mph, end at 7.6 mph)

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DIET (breakfast, lunch are generally the same; dinner is flexible):

Breakfast (split from 7:30am - 11am): 2 hard-boiled eggs (sriracha + mustard + paprika), 1 PB&J sandwich
Snack (11:45am - 12pm): Kind Protein Bar (HIIT days)  / 5.3 oz Greek Chobani Yogurt (non-HIIT days)
Lunch (split between 1:30pm - 4pm): 6-8 oz seared chicken, fruit (choose 3: mango, blueberries, apple, dragon-fruit, etc) salad, handful of walnuts
Dinner (6:30pm - workout at home, 8pm - workout at gym): everyday different
Snack (optional): 1-2 servings of chips / sometimes 1 serving of ice cream