Very Low Volume, Low Frequency. This just works for me, I always go back to this over the years and I just grow/maintain so easily.
Push (all 3 sets, 6-15)
Dumbell Bench
Weighted Dips
Dumbell Laterals
Tricep Rope Pressdown
Legs
Single Leg Press
Hack Squat
Seated Leg Curl
Calf Raise
Pull
Hammer Strength Iso-Row
Weighed Chins
Facepulls
Hammer Curls
Every workout I do that main portion, then a core portion consisting of heavy weighted planks, heavy neck extensions and flexions.
Finish off with 45 min of LISS
That's it. High rep, high frequency, none of that works for me. I burn out easily and have a short attention span. With few exercises I can really warm-up and push heavy, rest enough time.... just get more quality over quantity.
This does NOT work for everyone, don't copy me and blame me if you shrink. I'm also known (and hated lol) for barely eating, I eat like 75-100g of protein a day and maybe 1500 calories or so..... been doing this for 4 years straight and bodybuilding the normal 5000 calorie for 18 years. Please don't flame, this is just what works for me in terms of muscle size, strength and blood work. NOT recommending it.