give me a no bs gym routine

[casety]

there’s so much bullshit and cope on social media it’s insane. i just want a comprehensive full week routine and mealplan of some sort to maximize gains.

thanks.

and no i dont want that outdated routine over at best of best.

 

[Dr.D]

Hit everythign everyother day with an amount of sets that dosent make recover challenging, prioritise movments that are: stable, single joint, easy to progress

 

[Arsiz]

there’s so much bullshit and cope on social media it’s insane. i just want a comprehensive full week routine and mealplan of some sort to maximize gains.

thanks.

and no i dont want that outdated routine over at best of best.

fbeod or x2/x3 or ulx2/x3 or any other half and half split x2/x3
my current fb x3 if u wanna take inspo or straight up copy it is 0-1 RiR
wide grip lat pulldown 2 sets 4-6 reps
Chest supported Rows 2 sets 4-8 reps
bench press(machine chest fly better unless u either maxxed it out and don't have a gym pin or unless u wanna increase your bench or if u hate it) 2 sets 3-5 reps 1-2 RiR
inclined chest press machine or a close grip inclined bench(low to high fly works too) 1 set 4-6 reps
alternating leg extension or whateaver version of leg extension idc 2 sets 5-8 reps
unilateral cuffed cable extension 1 set 4-8 reps
single arm preacher curl 1 set 5-8 reps
unilateral leg curl(seated or lying idc) 1 set 4-8 reps
lateral raise machine 1 set(do it unilateral if u want idc) 4-8 reps
shoulder press machine 1 set 4-6 reps
45 deg hip extension 1 set 4-9 reps
ab crunch machine 1 set