Throwing out example routines is easy enough, and this is a “standard” BB routine baseline. You may want to start with something like this and see how you respond… or maybe not, who knows. You might respond to higher frequency, you may respond to higher volume, and it may differ between bodyparts too. There is no way for anyone to tell over the internet without working with you directly for a while. If you want to do well and are inexperienced right now, I suggest you hire a coach. Especially if you’re on a deadline and want to do a contest.
Ramp up the weight on heavy compound movements, taking only the last set to absolute failure:
Monday: CHEST/CALVES
Incline Barbell Press 5x5 Rest: 2-5 min
Decline Barbell Press 4x6-10 Rest: 1-2 min
Machine Press 3x8-12 Rest: 30-90 sec
Low-to-high cable crossovers 3x10-15 Rest: 20-60 sec
Standing Calf Raise 4x5-10 Rest: 1-2 min
Donkey Calf Raise 3x10-15 Rest: 30-90 sec
Seated Calf Raise 3x12-20 Rest: 20-60 sec
Tuesday: BACK/ABS
Deadlift 3x6-10 Rest: 1-5 min
T-bar row 4x4-8 Rest: 2-5 min
Pullups 3x8-12 Rest: 1-2 min
Seated Cable row 3x8-12 Rest: 1-2 min
Reverse Fly 4x10-15 Rest: 30-90 sec
Hanging Leg Raise 4x6-12 Rest: 1-2 min
Rope Crunch 3x12-20 Rest: 20-60 sec
Thursday: SHOULDERS/HAMS
Overhead Press 4x4-8 Rest: 2-5 min
Dumbell Laterals 4x6-10 Rest: 1-2 min
Side-Lying DB External Rotation 3x12-15 Rest: 20-60 sec
Seated Leg Curl 4x6-10 Rest: 1-2 min
Stiff Leg Deadlift(DB or BB) 3x6-10 Rest: 1-2 min
Lying Leg Curl 3x 10-15 Rest: 1-2 min
Friday: QUADS/ABS
Back Squat 5x6-10 Rest: 2-5 min
Front Squat 4x8-12 Rest: 2-5 min
Leg Press 3x8-12 Rest: 1-2 min
Leg Extensions 3x10-20 Rest: 30-90 sec
Decline Crunch 3x6-12 Rest: 1-2 min
Reverse Crunch 3x12-20 Rest: 20-60 sec
Saturday: ARMS
Close Grip Bench 4x4-8 Rest: 1-5 min
Barbell Curls 4x4-8 Rest: 1-5 min
Triceps Dips 3x8-12 Rest: 1-2 min
Lying Tri extension 3x12-20 Rest: 20-60 sec
Dumbell Hammer Curl 3x8-12 Rest: 1-2 min
EZ Bar Preacher 3x12-20 Rest: 20-60 sec
Wrist Curls 3x8-15 Rest: 30-90 sec