Tell me your weekly workout schedule

Monday - chest
Tuesday - back and arms
Wednesday-swim
Thursday -shoulders
Friday - am is legs day, pm is cardio
Saturday - rest
Sunday -swim

Friday is a killer

I'm on a Split / Hypertrophy Routine.

Train each muscle group twice per week (or every 3-4 days on average).

To keep the routine flexible, don't assign workouts to specific days of the week. Rather, rotate through Days 1/4, Days 2/5 and Days 3/6 workouts regardless of what day of the week it happens to be. If you performed a Days 2/5 workout the last time you were in the gym, you should perform a Days 3/6 workout the next time you're in the gym.

Example:

6 days week / total workout

Days 1/4: Upper back, rear delts, biceps (reverse flyes, pulldowns, preacher curls, any type of row, etc.)
Days 2/5: Chest, front delts, triceps (Wide grip, incline, and decline bench press, flyes, rope pressdowns, etc.)
Days 3/6: Thighs, lower back, obliques (front squats, Romanian deadlifts, weighted side dips, back extensions, leg curls & extensions, etc.)

*Proper form is more important than lifting heavy, but lift as heavy as you can for 8-15 reps. DO YOUR RESEARCH. There are YouTube videos on proper form.*

Stretch!!! Then, 1-2 warm-up sets with light weight (15-30 reps), then concentrate on 2-4 work sets which are 8-15 reps for most exercises, for a total of 30-50 reps including all sets. Abs & Calves get 15-30 reps per set for a total of 60-100 reps for all sets.

*Side delts, calves, and abs can be trained daily. These muscle groups respond exceptionally well to high frequency training. Cardio is not necessary if you are lifting with moderate intensity, but 1-3 miles tops, at high intensity is always good for heart health.

Rest days are taken whenever you feel as though you need one, just pick up from where you left off. For every 3 weeks on, take 1 week of complete rest to de-load. Then, start the routine where you left off.

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Nutrition

Protein: 0.60 to 0.80 grams per pound of bodyweight (or target/ideal weight in the obese) -- the highest amount justified by research. Consuming more than this is sort of a waste, unless you like spending money on pricy meat, or don't mind getting more from non-meat sources.

Dietary Fat: 0.40-0.45 grams per pound of bodyweight (or target/ideal weight in the obese) -- the lowest amount implied by clinical observation. Maintainers and bulkers can (and should) consume much more than this. Consider TDEE, and if bulking, add 10-20% to TDEE to see what you are comfortable with. This is the most important macro when it comes to a bodybuilder's overall diet considering the high caloric load of more than double the other macros.

Remaining caloric budget: whatever mix of macronutrients you prefer, notably a rich variety of nutritious whole foods, fruits, veggies, high fiber items, and healthy fats.