I've been lifting since around March of last year. Starting late August/Early september, I started doing the routine I'll list below. It was off the recommendation of someone I know, so I'm curious as to whether I should switch to something that's more suited to my goals. I'd also like to see if I'm doing too much volume with regards to certain muscles (like my lats), and if I'm neglecting any muscle groups. It's a PPL routine, with a rest day after every 3 days of working out. Im 18 years old, 5'11, and around 145-148 lbs at 11-12 bf%. I'm looking to gain weight cleanly (probably to around 160lbs), and my current workouts usually last an hour to an hour and a half.


3x12 Bench Press 3x12 DB Fly 3x12 DB Skull Crushers 3x12 Cable Overhead Fly 3x12 Cable Underhand Fly 3x12 Tricep Extension


3x12 Wide Grip Row 3x12 Close Grip Row 3x12 Close Grip Lat Pulldown 3x12 Medium Grip Lat Pulldown 3x12 Wide Grip Lat Pulldown 3x12 DB Incline Curls 3x12 DB Hammer Curls 3x12 DB Rotating Bicep Curl 3x12 Close Grip Barbell Curl 3x12 Abdominal Crunch Machine

LEGS (and shoulders)

3x12 Leg Press 3x12 Calf Raises on Leg Press 3x12 Leg Extension 3x12 Hamstring Curls 3x12 Shoulder Press Machine 3x12 DB Press 3x12 DB Flys

Any feedback you have would be really appreciated. I want to make sure I'm getting the most out of my routine, while also being cognizant of the possibility of overworking or underworking any muscle groups.

  • Right away - where is squat, deadlift, ohp. Where is your ab work - don't buy into the "you don't need to do abs separately myth".
    – VSO
    Commented Nov 21, 2022 at 14:19
  • 2
    @VSO "don't need to do abs separately myth" isn't a myth, it's a "depends". The time spent doing core focused work should be consistent with your overall fitness goals. Core work is, in general, nonspecific to everything except the particular exercises performed, so if core strength is already sufficient for what you are trying to do, dedicated core training is not necessary.
    – Thomas Markov
    Commented Nov 21, 2022 at 16:03
  • @ThomasMarkov - I disagree entirely. Skipping crunches, planks, and hip thrusts is giving a bunch of people anterior pelvic tilt. Maybe experts with perfect form on squat and deadlifts are hitting abs, glutes, erector spinae, etc through stabilization; beginners don't have their form down to that degree though. My 2 cents is that telling people to ignore core work and "it gets worked anyway" is extremely harmful. If you don't need ab work, you are definitely at a level where you aren't asking for advice here.
    – VSO
    Commented Nov 21, 2022 at 16:08
  • 1
    @VSO You said you disagree, then gave a case study applying what I said. If you determine that you have APT, and you determine that it is actually a source of pain or immobility, and you determine that it is from weak transverse or rectus abdominis, then you have determined that you do, in fact, need to be doing dedicated core work, that your core strength is insufficient for doing other fitness related tasks, and that doing dedicated core work is necessary for your current fitness goals. I didnt say skip your ab work. I said it's context dependent.
    – Thomas Markov
    Commented Nov 21, 2022 at 16:14
  • Fair enough @ThomasMarkov
    – VSO
    Commented Nov 21, 2022 at 16:41


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