I’m going to preface my response with the following. There are a number of folks here far more qualified than me to offer you advice and input. I would highly suggest checking out the search function - KingBeef did a great post up on solid programs for a bodybuilding focus. I do not see myself as qualified/experienced enough to “train” you, so I will offer my input/assistance as I can and let one of the better folks here assist you further :D.
Based on your goals - look good (1) and gain strength (2), I imagine you want to focus on a 3-4 day split. If you can put more time in the gym, I’d recommend a 4-5 day split for you. You seem from you original post to really like working out. Many folks suffer from wanting to always go to the gym. If you want more time you can do up to 6 days (I wouldn’t go any more, that’s really a lot), but I think for hypertrophy 4-5 is best.
Day 1: Chest/Abs - Decline Bench 4x8-10, Incline Dumbell Press 3x10-12, Flat Bench Flyes 3x12-15, Cable Crunches 3x15-20, Leg Raises 3x15-20
Day 2: Back (intercharge with Day 1 to dodge “National Chest Day”) - Dumbell Rows 5x8-10, Pull-Ups 6xF, Supinated Grip Lat Pull-Down Hands Close 3x10-12, Back Extensions 3x12-15
Day 3: Rest
Day 4: Arms/Shoulders/Abs - Shoulder Press 3x8-10, Lateral Raise 2x12-15, Rear Delt Flyes 2x12-15, Close-Grip Bench 3x10, Behind the Head Tricep Extensions (2 hand) 3x12, Barbell Curls 3x10-12, Preacher Curls 3x12-15, Cable Crunches 3x15-20, Leg Raises 3x15-20
Day 5: Legs - Donkey Calf Raises 5x20, Seated Calf Raises 5x20, Squats 4x10, Leg Press 4x15-20, Leg Curls 3x12, Leg Extensions 3x12
Day 6: Rest
Day 7: Rest
If you want to 5 days, you could do something like this:
Day 1: Chest/Abs - Decline Bench 4x8-10, Incline Dumbell Press 3x10-12, Flat Bench Flyes 3x12-15, Cable Crunches 3x15-20, Leg Raises 3x15-20
Day 2: Back - Dumbell Rows 5x8-10, Pull-Ups 6xF, Supinated Grip Lat Pull-Down Hands Close 3x10-12, Back Extensions 3x12-15
Day 3: Shoulders/Abs - Shoulder Press 4x8-10, Lateral Raise 3x12-15, Rear Delt Flyes 3x12-15, Cable Crunches 3x15-20, Leg Raises 3x15-20
Day 4: Arms - Close-Grip Bench 4x10, Behind the Head Tricep Extensions (2 hand) 3x12, Cable Pushdown 3x15, Barbell Curls 3x10-12, Reverse Curls 3x12-15, Spider Curls 3x20
Day 5: Rest
Day 6: Legs - Donkey Calf Raises 5x20, Seated Calf Raises 5x20, Squats 4x10, Leg Press 4x15-20, Leg Curls 3x12, Leg Extensions 3x12
Day 7: Rest
If you need calf work (like I do) throw in a second calf workout after back day. Do 5x10 for both exercises instead of 5x20 on back day. If Deadlift is important to you, once a month swap out the Dumbell Rows on back day and work your way up to 1x5 for Deadlift as your first exercise.
That’s my initial first pass at a workout program. The 4 day split is “similar” to what I do. Leg day I have the same exercises, but in a different order and different volume, sets, reps for me because of what I’m trying to do to my physique. Each of the higher rep workouts should have shorter breaks between sets. The initial exercises at the beginning of each day hit your big muscle groups, these may require a 2-3 minute rest period. Each week you should be progressively loading, meaning trying to lift more weight each week, buy some 1.25lb plates if the gym doesn’t have them (and 2.5lbs if they don’t have those either, but usually do). Progress will be seen by putting time under the bar, eating right, and sleeping enough to recover, period. Stick to the program at least a few months before tweaking it, if you suffer from “flavor of the day syndrome” you’ll spin your tires. Only change things up when you stop progressing and you’ve honestly been performing on 1) diet, and 2) rest.
I’m a believer that running something like Starting Strength is a great starting point to hit your body’s ability to quickly grow. I know a number of folks disagree with this, and many have run splits since they started, so that’s why I’m not listing SS. If you wanted to run SS until you can’t make any more gains, just run that program and then once you get about 6 months in, add a 4th day for arms, just simple like Dips/Barbell Curls for 4 sets and call it even, just to put on mass. Otherwise the above is probably a good “split” program.
Also, I hope other people will provide input aside from me, I know I’m not the best to do it.
i’m purchasing a food scale tomorrow morning, i pretty much eye balled everything until last month when i started tracking calories