D4: Leg Hypertrophy -Squat 3x10 -Barbell hip thrust 3x10 -Jefferson squat 2x10 (I'm going to switch this out to front squat this week, likely) -Romanian dead lift 2x10 -Lunges 3x10 -Calves 4x10
D5: Chest + tri -Flat bench 3x10 -Incline bench 3x10 -dumbell flys (I've been skipping these cuz I hate em and I have no other alternative with free weights. I don't have heavy enough dumbells for dumbell press) -Skull crushers -Overhead tricep extensions
D6: Back + bi -Rows 3x10 -Pullups -Power cleans 3x3 -Shoulder press -Dumbell rows 3x10 -rear delt raises 3x10 -lateral delt raises 3x10 -barbell curls -dumbell curl -barbell shrugs
I have about 50 minutes for each day. I wake up extra early for back day since I piled on shoulders and traps and I tend to do more.
Sets per week: Chest: 12 (assuming I skip flys) Back: 12 quality sets not including pullups, shrugs, deadlift, or cleans Bi/Tri each: 9
Lastly, my volume isn't super high, but my intensity with the compound lifts is usually pretty high, maybe too high. My RPE is usually like 8-9.
Also my left shoulder is fucked up, I can't do pushups or close grip bench, which hurts my tricep workout. I'm pretty sure I have impingement.
Thats actually not bad considering your bodyweight.
Only things that stands out in any way to me is maybe sub a hammer curl in for one of your bicep curls or add it if time allows. It'll work your brachialis better.
Also, lower chest. Normally I'd say dips because it would help with your tricep concerns a little too. It may not work with your shoulder though. If push ups at different angles are doable some incline push ups are easy to fit in. Decline bench maybe?