I dont know other than work your ass off. Increase volume. Training a muscle twice a week may help. Here's my routine
Day 1 - Chest/shoulders/tri's
Day 2 - Quads/hamstrings
Day 3 - Back/bi's/forearms
Day 4 - OFF
REPEAT
You obviously have cardio which is something I know nothing about
Until you learn more, just KISS it. (Keep It Simple Stupid).....Increase volume for fatigue(load) phase, and drop volume during fitness(deload) phase. Maintain intensity throughout(keep the weight heavy).