Note: much of this framework is built off of Greg O'Gallagher's programs, I highly recommend you look into them if you're interested in more "why" to these recommendations.
Bodybuilding is the process of getting as lean as possible with as much muscle as possible. Much of it has been distorted by steroids. Rarely will you get "too big" without them. You will however improve your appearance.
Goals:
Process:
Calorie target: find goal weight (anything within the BMI range), eat 13x weight in calories every day. Once inside the range, you can add two days at 15x a week.
Protein target: 0.82x goal bodyweight.
Walk: 8k a day minimum, 12k to 14k a day to accelerate fat-loss.
Lift: 2-3 times a week, mechanical tension and lifting to failure are a must for natural lifters to gain muscle mass. The following 2-day split has worked well for me, mostly using reverse pyramid training (RPT: top set to failure, then reduce the weight and do another set to failure), with rest-pause training (15s breaks in between sets) for the shoulders and a single top set for legs. I increase or decrease the weights as needed to stay in the rep ranges.
Day one:
Day two:
If you despise math, I made a calculator to generate all the relevant numbers for your height.