@orthodox_christian My own program I do is a PPL version. Plus, it works for me even at 36.
Chest/Front & Side Delts/Tri’s
Back/Rear Delts/Bi’s/Abs
Hams/Quads/Calves/Forearms
Everything currently is 10-12 reps & 8-10 sets, Roughly 2-4 exercises each group except sometimes legs. twice a...