Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press: 3 sets x 8-10 reps

2. Dumbbell Shoulder Press: 3 sets x 10-12 reps

3. Incline Dumbbell Bench Press: 3 sets x 10-12 reps

4. Tricep Dips: 3 sets x 12-15 reps

5. Leg Press: 3 sets x 10-12 reps

6. Leg Extensions: 3 sets x 12-15 reps

7. Seated Calf Raises: 3 sets x 15-20 reps

Day 2: Pull (Back, Biceps)

1. Lat Pulldowns or Pull-ups: 3 sets x 8-10 reps

2. Barbell Rows or Dumbbell Rows: 3 sets x 10-12 reps

3. Face Pulls: 3 sets x 12-15 reps

4. Hammer Curls: 3 sets x 10-12 reps

5. Deadlifts: 3 sets x 8-10 reps (start with light weights)

6. Leg Curls: 3 sets x 12-15 reps

7. Standing Calf Raises: 3 sets x 15-20 reps

Day 3: Rest or Light Activity

Day 4: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press: 3 sets x 8-10 reps

2. Dumbbell Shoulder Press: 3 sets x 10-12 reps

3. Incline Dumbbell Bench Press: 3 sets x 10-12 reps

4. Tricep Dips: 3 sets x 12-15 reps

5. Leg Press: 3 sets x 10-12 reps

6. Leg Extensions: 3 sets x 12-15 reps

7. Seated Calf Raises: 3 sets x 15-20 reps

Day 5: Pull (Back, Biceps)

1. Lat Pulldowns or Pull-ups: 3 sets x 8-10 reps

2. Barbell Rows or Dumbbell Rows: 3 sets x 10-12 reps

3. Face Pulls: 3 sets x 12-15 reps

4. Hammer Curls: 3 sets x 10-12 reps

5. Deadlifts: 3 sets x 8-10 reps (start with light weights)

6. Leg Curls: 3 sets x 12-15 reps

7. Standing Calf Raises: 3 sets x 15-20 reps

Remember to adjust the weights based on your fitness level, and ensure proper form in each exercise.
Always warm up before starting your workout and cool down afterward.