@Kyle Harper here it is

Workout Split (4 Days per Week) - Day 1: Upper Body (Push) – Chest, Shoulders, Triceps - Day 2: Lower Body – Legs & Core - Day 3: Rest or Active Recovery - Day 4: Upper Body (Pull) – Back & Biceps - Day 5: Lower Body – Glutes, Hamstrings & Core - Day 6 & 7: Rest or Active Recovery Day 1: Upper Body (Push) – Chest, Shoulders, Triceps 1. Bench Press – 4x6-8 2. Incline Dumbbell Press – 3x8-12 3. Overhead Shoulder Press (Barbell or Dumbbells) – 3x8-12 4. Lateral Raises – 3x12-15 5. Triceps Dips or Close-Grip Bench Press – 3x8-12 6. Triceps Rope Pushdowns – 3x12-15 Day 2: Lower Body – Quads, Hamstrings, Core 1. Barbell Back Squat – 4x6-8 2. Romanian Deadlifts (RDLs) – 3x8-12 3. Leg Press or Bulgarian Split Squats – 3x8-12 4. Lying Hamstring Curls or Nordic Curls – 3x10-12 5. Standing Calf Raises – 3x12-15 6. Hanging Leg Raises or Weighted Crunches – 3x12-15 Day 4: Upper Body (Pull) – Back & Biceps 1. Deadlifts – 4x5-6 2. Pull-Ups (Weighted if possible) – 3x6-10 3. Bent-Over Barbell Rows – 3x8-12 4. Seated Cable Rows or Dumbbell Rows – 3x8-12 5. Face Pulls – 3x12-15 6. Barbell or Dumbbell Bicep Curls – 3x10-12 Day 5: Lower Body – Glutes, Hamstrings, Core 1. Trap Bar Deadlifts or Sumo Deadlifts – 4x6-8 2. Hip Thrusts – 3x8-12 3. Front Squats or Goblet Squats – 3x8-12 4. Reverse Lunges or Step-Ups – 3x10-12 5. Seated Calf Raises – 3x12-15 6. Russian Twists or Hanging Knee Raises – 3x12-15

@Kyle Harper also the fact I didn’t train for three weeks because I was in a hospital

@Kyle Harper wdym by clear vision like how much do I wanna weigh?

Looks great to me! That fact you’re doing this is awesome. I’d love to get into this someday