Workout for suggestion?

[blitzilla]

Hi everyone,
Im 39, 5'10 155lbs male, i work roofing around 45hours a week, ive trained on and off for. I dont have any injuries.

I workout from home using a powercage / bench mostly barbell movements.

Goal: get bigger

Im looking for either a 4 day u/l split or a 3 day full body program while i bulk.
Been having issue putting on weight, to achieve weight gain i gotta get atleast 3800+ calories a day.

Some stats bout me if it can give context
1rm in lbs
Squat 265
Bench 195
Ohp 135
Dl 315
+- 13 pull/chin ups

 

[Sorbate]

Hi everyone,
Im 39, 5'10 155lbs male, i work roofing around 45hours a week, ive trained on and off for. I dont have any injuries.

I workout from home using a powercage / bench mostly barbell movements.

Im looking for either a 4 day u/l split or a 3 day full body program while i bulk.
Been having issue putting on weight, to achieve weight gain i gotta get atleast 3800+ calories a day.

Some stats bout me if it can give context
1rm in lbs
Squat 265
Bench 195
Ohp 135
Dl 315
+- 13 pull/chin ups

You gotta make eating a priority. Milk and protien powder, or oats and protien powder. Get up to 5000 cal a day.

Then you will grow.

This is coming from a guy who knows, like you a energy burning job, extra hours and a faster metabolism.

 

[Punisher95]

Hi everyone,
Im 39, 5'10 155lbs male, i work roofing around 45hours a week, ive trained on and off for. I dont have any injuries.

I workout from home using a powercage / bench mostly barbell movements.

Goal: get bigger

Im looking for either a 4 day u/l split or a 3 day full body program while i bulk.
Been having issue putting on weight, to achieve weight gain i gotta get atleast 3800+ calories a day.

Some stats bout me if it can give context
1rm in lbs
Squat 265
Bench 195
Ohp 135
Dl 315
+- 13 pull/chin ups

Like @Sorbate said prioritize eating but when I used to do commercial plumbing I used to do
Heavy chest light tris
Heavy legs light shoulders
Heavy back light bis
Rest
Light chest Heavy tris
Light legs Heavy shoulders
Light back Heavy back
Rest
Repeat
Worked best for me
Heavy I did 3 big lifts and 2 light
Cardio and abs I did 2-3 days
Hope this helps