I've been seriously training for the last 18 months and wanted to share what worked for me

My routine:  
I created my routine by focusing on sustainability and what I knew I could do long term. 

Fitness:  
I worked out 3-4x a week. 

Workout day 1 - full body (legs, chest, back)  
 \- Squats (heavy, low volume)  
 \- Calf raise (light, high volume)  
 \- Bench (heavy, low volume)  
 \- Chest flies (light, high volume)  
 \- Pull ups (heavy, low volume)  
 \- Back extension (light, high volume)

Workout day 2 - I focused on muscle groups I wanted to grow. For me this was my shoulders and my arms  
Arnold press  
Lateral raise  
Hammer curl  
Tricep extensions

Workout day 3 - I reserved 1x a week to play a sport (pickleball, bouldering, boxing, running, hyrox)

Workout day 4 - I wouldn't always be able to workout 4x a week but when I do I either repeat workout day 2 or 3

Diet:  
My main tool for my diet was intermittent fasting or OMAD. I would basically skip breakfast and eat my first meal at around 2-4pm and eat another meal at around 8-9pm. 1-2x a week I would do OMAD (one meal a day). I didn't take any supplements or external protein.

5'7 | 145 lbs | 29 | been consistent for around 18 months