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Example four-day structure: Day 1 (Lower body, quad dominant): Barbell or goblet squat: 4 sets of 6 to 10 reps, 90 seconds rest Leg press: 3 sets of 10 to 12 reps, 75 seconds rest Walking lunges: 3 sets of 10 reps per leg, 75 seconds rest Leg curl: 3 sets of 12 reps, 60 seconds rest Standing calf raise: 4 sets of 15 reps, 45 seconds rest Day 2 (Upper body, push): Barbell or dumbbell bench press: 4 sets of 6 to 10 reps, 90 seconds rest Incline dumbbell press: 3 sets of 10 to 12 reps, 75 seconds rest Overhead dumbbell press: 3 sets of 10 to 12 reps, 75 seconds rest Lateral raises: 3 sets of 15 reps, 45 seconds rest Tricep pushdown: 3 sets of 12 to 15 reps, 45 seconds rest Day 3 (Lower body, hip dominant): Romanian deadlift: 4 sets of 6 to 10 reps, 90 seconds rest Barbell hip thrust: 3 sets of 10 to 12 reps, 75 seconds rest Bulgarian split squat: 3 sets of 8 to 10 reps per leg, 90 seconds rest Leg extension: 3 sets of 12 to 15 reps, 60 seconds rest Back extension: 3 sets of 15 reps, 60 seconds rest Day 4 (Upper body, pull): Pull-up or lat pulldown: 4 sets of 6 to 10 reps, 90 seconds rest Barbell or dumbbell row: 3 sets of 8 to 10 reps, 75 seconds rest Seated cable row: 3 sets of 10 to 12 reps, 75 seconds rest Face pull: 3 sets of 15 reps, 45 seconds rest Barbell or dumbbell curl: 3 sets of 12 reps, 45 seconds rest Add 20 to 30 minutes of moderate cardio on two of the remaining days

JAMA 314, 687699

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Its not about which one is 'better.' That's the wrong question

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Dustin visited his doctor who went over his family history and ordered blood work