The following are work sets (set x reps) not including warmups. Always warm up on compound lifts, and accessories unless light enough it doesnt feel necessary

If you feel you can keep going on a weight, dont be afraid to push it to go closer to failure and ignore the rep recommendation

Compounds you are progressing on marked with a *, try to increase the weight on these every week, dont worry about progression on the other lifts as much. Focus more on contraction & feeling the pump / burn
Progression is linear so if one week you bench 85lbs 3x5, next week you try 90lbs 3x5 (yes this involves slapping on those 2.5lbs weights). Try to increase weight by 5lbs total every week (2.5lbs each side)

besides the compound lift, weights should be heavy / controlled enough that you dont feel it easy / comfortable after youre finished with the lift, you should be pushing yourself!

Just ask me if anything needs clarity ;)

PUSH:
* * Flat Barbell Bench 3x5
Dumbbell press 4x8 superset with Lat raises 3x15
Chest flyes 3x10
Rope tricep pushdowns 4x10
Overhead tricep extension 3x12

PULL:
Seated Cable Row 4x10 Heavy. Pull from your elbow to really focus on lats
Lat Pulldown 4x12 Controlled
Shrugs 3x10 Heavy. 1 second hold at top of rep
Barbell curl 4x8 heavy
Cable Curl 3x12. 2 second negative on the way down

Legs:
* * Barbell Back Squat 3x5
Leg Extensions 3 cluster sets. Work up to a weight you can only hit for 12, then hit it, take 45 second break and go til failure two more times for a total of 3 sets
Leg Press 3x10 Heavy
Hamstring Curl 4x15
Calves

UPPER:
* * Deadlift 3x5
Barbell Overhead Press OR Incline Bench (db or bb) 3x8-10
Face Pulls or Cable Crossover for delts 3x15-20
Cable Pullover 3x10
Overhead tricep extension 4x10-15
Curl variant 4x8-12

LOWER:
Barbell back squat / Smith Machine Squat 3x12
Glute Ham Raise 3x15.
Hack Squat 3x8 1.5s. Do the rep, at the bottom come up halfway, back down and finish the rep. This counts as 1 rep
Hip Thrusts 4x10-12
Abs 4 sets to failure

um thats it, hi youre cute