For proper bodybuilding, you need train 1 hour a day, 6 days a week. MINIMUM.
If want 4 days/week, then u need train 1.5 hours a day.

Just run a PPL split.

Don't forget to count ALL your calories, carb, protein & fat by self cooking all your food. So thats another 2 hours everyday.

For general/military level fitness, no need waste time/money/petrol go gym.

Do 2~3 sets of pushups and pullups to failure daily.
For legs can do single leg squats/db lunges or just sprints.

Diet eat maintenance calories (use TDEE calculator).
2g protein per kilo bodyweight. So 70 kilo guy eat 140g protein.

After 6 months you shud be able to eyeball this diet quite accurately without counting calories for the rest of your life.

This post has been edited by Armesh: Aug 1 2022, 04:20 PM

Use machine. Can go failure, safer and more muscle gains than free weight

I had tear in middle of supraspinatus.
Do physio so it does not happen again + 2 months break to let it heal.