Rest

I currently lift 4 M,Tu,Th,F, active rest (rowing or just mobility) on W, then maybe some light cardio on Sat. No activity on Sunday.

My week looks like this :
Monday - feel great, bench / ohp
Tuesday - feel pretty good, squat / sumo FL
Wednesday - feel like I'm fading, row/stretch
Thursday - feel partially restored, bench again
Friday - feel like I'm fading, dl/front squats
Saturday - pretty sure I'm dead, light cardioid
Sunday - feel partially restored
Repeat

I don't like deloads so I've gotten where I'll deload one of the lifts each week as needed. For example if I can tell I'm dragging on squat warm-ups I'll just do my heaviest three sets and call it then move on to sumo dl. Basically my intensity never dips but I'll cut volume way down for that one lift.

Gym 5 days in a row, rest on the 6th, repeat. I don’t do specific days of the week

Usually do 6 days on then a rest day. Four weeks of that then recovery week with no weights just cardio or hiit 3 days with off days in between. Works for me.

A week off is counterproductive.

Deload if you need a low intensity week with a planned decrease in workload.

probably every 8-12 weeks i take a week off

during that time i tend to look way leaner and ripped

I just so happen to have taken the last week off for vacation and a 5 day drinking bender for my boys bach party.

Back to the gym today and even when i got back to the beach next week to see my parents for two weeks ill still be running and doing bodyweight stuff along with using basic gym equipment.

I only find time to work out two days a week, or occasionally three, so I get plenty of rest.

Get a standing desk

If you’re sitting all day your hips & Hamstrings won’t improve much