I tried different routines over that 2 years. full body routines/pull &push/ pull/push/legs , upper/lower 4 days a week usually rep range >6 and close to 10. since recently i tried 3 day push pull legs 5x5 , and I think 5 sets were too much to progress on weight each training. on de4adlift i had only 3 sets and can progress each workout, same bb curls (2x8). but at bench, overhead press where i did 5x5 i couldnt add any weights.
my nutrition is very good, 250 protein from meat/eggs, 400g carbs, 90g fat, so it isnt the reason im not gaining
i simply would like to pick good 3 day routine for natural amateur bb, which will allow me to up my physique and strength.
I started at 65kg 2 years ago. barely could bench 50x3 - ectomorph