So, this is the kind of thing where yes, some totally explicit routines will exist, but you're usually better off just doing your own thing, trying out what works for you and once you find it you'll do great there.
on rep schemes:
a 5x5 or 4x5 or even 6, 6, 5, 4, 2 and stuff like that at a small # of reps is used for strength gains
a 4x8-10, 4x10, 3x12, etc is used for hypertrophy work (muscle building)
Don't get me wrong, strength gains will absolutely get you muscle too! but it's not the same process.
I've used a bunch of different rep schemes over time and can honestly say all of them will work. However, you should try them and then decide which you like.
However, if you are still interested in a fully explicit routine, I would say it is fair to assume you're a beginner. I made this routine for a beginner friend of mine in order to help him get rid of muscle imbalances before he starts doing more barbell work. Check it out, see if you like it. I can share my other routines with you if you like this one. I would suggest doing it for about a 6-8 weeks to really rid yourself of all muscle imbalances (if you still notice imbalances at the end of the 8 weeks, just keep going with it, you really don't want to build a slanted house).
These are set up by muscle group. I would suggest pairing them up or even doing triples, depending on what your goals are and how much time you have to be at the gym. You're also building up the mind-muscle connection, so you want to focus on squeezing your muscles.
I would suggest grouping Chest with Tris, Back with Bis and Legs with Shoulders. However, you can choose any setup you like and it'll work.
I would also suggest allowing for at least 1 rest day before restarting the cycle, since you're probably just getting used to working out in this fashion.
This routine also only has 3-5 exercises/muscle group because my friend is not used to working out in this style so he might not have the output capacity for more and doing too much might burn you into the ground. A lot of going to the gym is about knowing yourself and understanding what your body wants/needs and what works for you.
STICK TO THE BASICS
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Chest (press-fly, press-fly, alternate which you start with btwn incline and flat).
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DB Press (Flat & Incline) 4x6 //lower reps to give you more strength gains
DB Flys (Flat & Incline) 4x12 //higher reps for muscle building
//get some wrist curls in while you're at it just standing there holding weights
Tris (all dual arm, symmetric movements, no imbalance fix here, try DB kickbacks for imbalances, but most of them will be straightened out by the Chest workout anyway)
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4xAMRAP Dips (as many quality reps as possible, always your first exercise, try to get at least 20 reps total)
4x10 Rope Pulldowns aka Pushdowns.
4x10 DB Overhead Extension
//get some wrist curls in while you're at it holding weights waiting for your next set
Back (you can do one-arm pulldown variations to correct imbalances too, as always, weak side first)
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Wide grip Pullups 4xAMRAP (as many reps as possible, always your first exercise, try to get at least 20 reps total)
Lat Pulldowns 4x8
One-Arm DB Rows 4x10
Bis (weak side first every time to avoid imbalance), all alternating in order to correct imbalances, always squeeze hard at the top of every rep.
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Concentrated Curls 4xAMRAP (try to get at least 20 reps total, always your first exercise, weak side first)
Seated Incline Curls 4x10 (lower weight, try to get that TUT, focus on weak side)
Hammer Curls 4x10 //get some wrist curls in while you're at it just standing there holding weights
Shoulders, three heads (posterior, lateral, anterior)
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Shoulder Press 4x8 //lower reps to get you strength, hitting two heads at once (posterior and lateral) potentially replace with Arnold Press if your shoulder mobility allows it or switch it up.
Lateral Raises 4x10 //hit those lateral heads harder
Seated Bent-Over Rear Deltoid Raise 4x12 // rear delts are super important for compound movements like squats (low-bar) and bench
Legs (weak side first always) more volume for larger muscles to generate more breakdown.
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Bulgarian Split-Squats 5x10 (hit the quad, vastus medialis and kinda hit the hammys, all around, great exercise)
Goodmornings or RDLs or SLDL 5x10 (hit the hammys and glutes harder)
Leg Press 5x8 (go for slow and controlled reps, try going for 1-legged leg press if you can)
Leg Curls 3x12 (really destroy your hamstrings so you can't walk for a few days but helps you when you start to do diddlys, try to do it one leg at a time as well)
Calves - calf raises, 4xhowever many you want/feel like you need. I don't think you particularly need calf strength for anything other than making your calves look huge, so I usually just superset legpress with calf raises.
best of luck and let me know if you do end up using it and how you like it!
