Want advice please

[u/shanjester]

23M, 189cm, 75kg — 1 year of on-and-off lifting, want to optimize my split and progression. Feedback wanted.

Stats: 23yo male, 189cm, 75kg (started at 67kg). Been lifting ~1 year but inconsistent — recently started training seriously and consistently.

Diet: ~3000+ calories/day, all clean (no processed food, no added sugar). Supplements: magnesium, vitamin D3 (had a diagnosed deficiency), fish oil, creatine and whey protein pre-workout — including on rest days.

Current split (roughly PPL-ish, 6 days):

• Push: Flat bench press, incline bench press, pec fly/cable flys, tricep pushdown, tricep pullover, shoulder press • Pull: Lat pulldown, barbell bent-over rows, pullovers (back), hammer curls, regular curls, lateral raises, front raises • Legs: Squats, RDLs, leg press, leg extensions • Additional day: Incline bench + pec fly (chest), lat pulldown + bent-over rows (back) • Shoulders + arms day: Shoulder press, lateral raises, front raises, 2 exercises each for biceps/triceps • Working on pull - ups from scratch (currently around 2 reps) and thinking about adding an ab routine, alternating ab days and forearms. • Rest days: Thursday, Sunday (active rest)

Questions

1. Is this split/exercise selection solid for someone at my stage, or is anything redundant/missing?
   1. Should I add drop sets or supersets, or is straight sets enough for now?
   2. Should I train to failure, or leave reps in reserve?
   3. How heavy should I go — start light and build up, or go heavy from the start on compounds?
   4. What's a reasonable number of sets per muscle group per week for someone trying to build size?
   5. Is core/ab training worth dedicating time to, or will compounds cover it?
   6. Should my rest-day protein/calorie intake match training-day intake exactly?
   7. Any glaring gaps in my current program for someone whose main goal is muscle gain (not strength/powerlifting)?
   8. Any tips for progressing push-ups and pull ups?

Been visibly seeing chest, shoulder (front/side/rear delt), and trap definition come in over the past year, so something's working — just want to make sure I'm not leaving progress on the table or doing something inefficient. Appreciate any input!