Well one thing’s for sure, you sure do have the discipline to keep on track to be doing this for 3 years straight.

Whatever works for u man, but i can tell you among my circle of friends who DO NOT live in a gym, but has massive chest, bicep, forearm, quads usually all keep their workout basic and simple, one week 3 times, 4 if too free, and each time 1hrs settle everything, basically 30mins~ of hard HARD work only, yet keep a healthy social life.

Just bench, squat, deadlift, row, ohp, and bicep/tricep for accessory work, because dont bs, all male wants bigger arm.

Really depends on your goal la, because the weight you’re using is too light eg: farmers 20kg @ your bodyweight? Dude.. at least, start with 40% of your bw.. means, at least 38.5kg farmers.

Take the below with a pinch of salt, and you can keep doing you, nothing wrong with it as long as you’re still lifting but these are the most basic cookie cutter, any educated PT will set as your STARTING point-

1. serious lifter will track their weight lifted, that is the most, MOST important thing, because you need to keep adding weight, if u no add weight, how can get progress? You’ll get more efficient, but not progress/muscle growth if thats your goal

most usually starts with these weight (6-8 rep x 5 set each):
Bench: 90-100% bodyweight
Squat: 100-120% bw
Dead: 140-150% bw
Row/ohp: 60-70% bw