benjiegiray

Everything in this video is peak 90s IMO

Flat soled sneakers + house clothes because home gym master race. Specifically wear cotton/cotton-blend tees on low bar squat days because I need the extra grip from the bar knurling biting on the fabric

You laugh, but that's free Vitamin D right there. Sometimes momscience actually makes sense.

Sure, here's a machine based one: Monday (upper push day, or chest+shoulder+tricep day) Chest press 3x6-15 Shoulder press 3x6-15 Tricep extension 3x8-20 Wednesday (lower/leg day) Leg press 3x6-12 Hamstring curl 3x8-20 Leg extension 3x8-20 Friday (upper pull day, or back+bicep day) Lat pulldown 3x6-15 Row 3x6-15 Bicep curl 3x8-20

Have an upper push day, upper pull day, & a lower day. Exercise selection will depend on equipment availability (among others), so you will have to fill this in yourself according to the training day. ~3 exercises per training day, do more/less according to time and/or energy availability. 3 near failure sets per exercise. Rep targets will depend on exercise selection, so again, you will have to fill this in yourself accordingly. That's as much I can spoonfeed you with the limited details that you provided. And this is me assuming your goal is hypertrophy/physique development. Alternatively, you might want to learn how to write your own training plan with this guide: https://rippedbody.com/how-to-build-training-programs/