Day 1: lower (squats, deadlift, leg extensions, etc) and core.
Day 2: push (incline push, bench, military press, pushups, dips, save accessory push (tricep extension) for the very end of workout then core.
Day 3: pull (rows, lat pull downs, db row, lateral shoulders. Pull-ups. Accessory pull (curls) for the end of pull then core.
Day 4: cardio and bodyweight volume high intensity Push-up, pull-ups, dips. Box jumps minimal rest. Optional use of jump ropes between sets. And any accessory area of shoulders, bicep or triceps, or low weight high volume all 3 areas!
New macros: 65f 205c 200p