Please Read and try to understand:

1. Form is more important than the weight you lift, so lift with good form and do not ego lift.
2. Perform progressive overloading, slowly increase the weight you lift for the exercises.
3. Keep sipping water throughout the workout.
4. You can also add ORS to your water as it will help in maintaining the electrolyte balance in c
5. Breathing is very important while performing exercises, practise valsalva maneuver.
6. Recovery is an important factor for your growth so rest days have their own importance.
7. Sleep is very important so sleep atleast 7 hours daily and maintain the same sleeping pattern
8. Do stretching before starting the workout.
Legs(Day1 and Day 4)
Excerise Sets Reps
1. Squats 4 8-12 Reps
2. Stiff Leg Dumbbell Deadlifts 4 12-15 Reps
3. Bulgarian Split Squats 4 15 reps each leg
4. Leg Curls 4 10-12 Reps
5. Leg Press 5 8-12 Reps
6. Glute Bridge 5 12-15 Reps
7. Standing Calf Raise/Seated Calf Raise 5 20-25 Reps
8. Plank 4 30 sec
9. Sit ups 4 15-20 Reps

Upper body Stretching

https://www.youtube.com/watch?v=EBbSV-ZndRs

Lower Body Stretching

https://www.youtube.com/watch?v=eoSqYMaOOAI
You don't need to perform all the stretching exercises shown in video.
Do any 3-4 which you are comfortable with after the workout
 Link
https://www.youtube.com/watch?v=1xMaFs0L3ao
https://www.youtube.com/watch?v=w9_PudlkeLI
https://www.youtube.com/watch?v=2C-uNgKwPLE&t=35s
https://www.youtube.com/watch?v=F488k67BTNo
https://www.youtube.com/watch?v=xCQ-FY_bj9E
https://www.youtube.com/watch?v=8bbE64NuDTU
https://www.youtube.com/watch?v=YMmgqO8Jo-k / https://www.youtube.com/watch?v=JbyjNymZOt0
https://www.youtube.com/watch?v=TvxNkmjdhMM&t=15s
https://www.youtube.com/watch?v=1fbU_MkV7NE
Push Day (Day 2 and Day 5)
Excerise Sets Reps
1.Flat bench Press 4 8-12 Reps
2.Incline DB Chest Press 4 8-12 Reps
3.Pec Fly 4 8-12 Reps
4. Shoulder Press 4 8-12 Reps
5. Lateral Raise(Dumbbell) 4 8-12 Reps
6. Front DB Raise 4 8-12 Reps
7. Rope Pushdown 4 8-12 Reps
8. Overhead Tricep Extension 4 8-12 Reps
9. Leg Raise 5 15-20 Reps
10. Russian Twist 5 15-20 Reps

Upper body Stretching

https://www.youtube.com/watch?v=EBbSV-ZndRs

Lower Body Stretching

https://www.youtube.com/watch?v=eoSqYMaOOAI
You don't need to perform all the stretching exercises shown in video.
Do any 3-4 which you are comfortable with after the workout
Link
https://www.youtube.com/watch?v=rT7DgCr-3pg
https://www.youtube.com/watch?v=cRconFeJ68g
https://www.youtube.com/watch?v=Z57CtFmRMxA
https://www.youtube.com/watch?v=B-aVuyhvLHU
https://www.youtube.com/watch?v=kDqklk1ZESo
https://www.youtube.com/watch?v=-t7fuZ0KhDA
https://www.youtube.com/watch?v=8WL0m0vLAPo
https://www.youtube.com/watch?v=nRiJVZDpdL0
https://www.youtube.com/watch?v=JB2oyawG9KI
https://www.youtube.com/watch?v=NeAtimSCxsY
Pull (Day 3 and Day 6)
Excerise Sets Reps
1. Rack Pulls 4 8-12 Reps
2. Lat Pull down 4 10-12 Reps
3. Seated Rowing 4 10-12 Reps
4. Hyper extension(body weight) 4 10-12 Reps
5. Face Pulls 4 10-12 Reps
6. Shrugs 4 10-12 Reps
7. DB Biceps Curl 4 12-15 Reps
8. DB Hammer Curl 4 12-15 Reps
9. Sit Ups 4 15-20 Reps
10. Planks 4 30 sec

Upper body Stretching

https://www.youtube.com/watch?v=EBbSV-ZndRs

Lower Body Stretching

https://www.youtube.com/watch?v=eoSqYMaOOAI
You don't need to perform all the stretching exercises shown in video.
Do any 3-4 which you are comfortable with after the workout
Link
https://www.youtube.com/watch?v=aAjN8zS7Idg
https://www.youtube.com/watch?v=z7ei5hd5as8
https://www.youtube.com/watch?v=GZbfZ033f74
https://www.youtube.com/watch?v=vx0jZBEmZcE
https://www.youtube.com/watch?v=rep-qVOkqgk
https://www.youtube.com/watch?v=cJRVVxmytaM
https://www.youtube.com/watch?v=sAq_ocpRh_I
https://www.youtube.com/watch?v=EdWCF9-ZAJI
https://www.youtube.com/watch?v=1fbU_MkV7NE
https://www.youtube.com/watch?v=TvxNkmjdhMM&t=15s