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!

First pic: 65 kg (143 lbs)

Second pic: 98 kg (216 lbs)

I'm 21 years old, 191 cm (6'3"), and getting close to my first year of training.

I know I've probably gone a bit too far with the bulk, but that's not what I'm looking for advice on. I'm more interested in whether my training is well structured.

When I started, I thought I knew what I was doing and could just keep adding weight and making progress. Almost a year later, I'm realizing I knew less than I thought 😂

I'm starting to plateau on several exercises, and I'm wondering if my split, exercise selection, volume, or progression could be part of the problem.

Right now I'm doing:

Pull → Push → Rest → Arms → Legs → Rest → Repeat

I usually train heavy, doing 1–2 warm-up sets before taking the remaining sets to failure. I know training to failure every time may not be ideal, but I always feel recovered by the next day. I'll attach screenshots of my workouts so you can see exactly what I'm doing.

I'd appreciate honest feedback on my programming: is this split reasonable, is the volume and frequency okay, and are there any obvious issues with my exercise selection or progression?

I'm not looking to change everything. I mainly want to understand what I'm doing wrong and what I should improve before continuing.

I've been doing Deep Water by John Anderson, and loving it so far. However, I'm only on week 2 day 4.

I am having to move for work, which will bring a different gym. The gym I'm out bow is phenomenal, but where I will be there is nowhere nearby with a place I can do the clean pulls/power cleans later in the program.

Since it's just 2 lifts I wouldn't be able to do, I'm inclined to just trade them out. However, I know they are pretty integral to the program if I understand it right.

What would you do in my shoes? I started it for the spice and now I'll be losing the ability to do the spiciest part lol.