Training example 4 days per week, this will switch up a bit.
Tuesday: (glutes, hamstrings)
Smith M BB hip thrust 4 x 6 200lbs
Smith M conventional deadlift 3 x 5 130lbs
Superset 3 x 8:
-DB RDL 45lbs DBs
-Alt Curtsey Lunge 25lb DBs
Lying hamstring curl 3 x 8 45lbs
Thursday: (shoulder, chest, tris)
BB strict shoulder press 4 x 5 50lbs
Superset 3 x 8:
-Cable rope overhead tri ext 20lbs
-Cable rope tri push down 20lbs
Alt neutral grip front raise 3 x 10 15lb DBs
DB chest press 3 x 8 25lb DBs
DB lateral raise dropset:
6 x 15lbs DBs
8 x 12.5 DBs
10 x 10lb DBs
Saturday: (quads, calves)
Smith M hack squat 3 x 5 90lbs
Smith M alt reverse lunge 3 x 8 70lbs
Leg press 4 x 6 140lbs
Superset x 3:
12 rep DB walking lunges
8 DB calf raises
Sunday: (back, biceps)
BB row 4 x 6 60lbs
Superset 3 x 8:
Straight bar straight arm cable pulldown 30lbs
Straight bar cable bicep curl 25lbs
Hammer to wide bicep curl 3 x 8 15lb DBs
Single arm bentover row 3 x 6each side 30lb DBs