Day1 chest+back ( incline+ pullups+ rows+ skull crushers) 3×8 but also do more reps if I feel I have more in the tank.
Day2 shoulders+ legs ( ohp+ squats+ lateral raises+ dumbell curls ) also 3×8 but do more reps if i feel i can lift more.
Day3 chest+ legs repeat day1
Day4 shoulders + back. Repeat day 2
Training each body part twice a week while Focus on increasing weights or reps overtime.