Thanks for reading brother:

Background: have several years of lifting experience, many of them consecutive but overall I’d say I’m intermediate. In addition to the routine below also do yoga and Brazilian jiu jitsu, but yoga more regularly (at least twice a week, bjj more so for fun at open mats).

Only using creatine at moment no PEDs (perhaps later on when my BF is much lower currently 20% at 172).

Goal: hybrid between athletics and aesthetic bodybuilding.

I know I can commit to lifting 4 days a week, and picked these lifts because I can do them all at home if need be. Not against going to gym but just prefer simple and cheap methods if not detrimental. (So mostly dumbbells, I have an adjustable bench, but no rack for bench press or squat)

Everything 4x12 except deadlift and dips 4x8 and pull-ups/chin-ups to failure (maybe will go 4x8 with weights when I get stronger, I can barely do one set of 8 now)

Mostly wondering if muscle groups sensible, do I need more leg specific stuff, or whatever think may be useful addition or subtraction as far as specific exercises

Monday

Back/Lower – Biceps - Forearms
-Deadlift (trap bar)
-Chin-ups/pull-ups (alternate sets to failure)
-Hammer Curls

Tuesday

Chest – Core - Triceps
-Incline DB Press
-Weighted Incline Sit-ups
- Incline DB fly
- Dips

Thursday

Back/Lower -- Shoulders – Biceps
-Deadlift (trap bar)
-Seated DB overhead Press
-Front + Lat DB Raises
-Chin-ups/pull-ups

Friday/Saturday

Chest – Core -- Tricpes
-Flat DB Press
-Weighted Incline Sit-ups
-Dips