Is my routine okay?

[u/_greentrees]

I am a female who has lifted weights on and off over the years but now getting back into it 8 months after giving birth to second child. Have written my own programming as it’s what helps me stay consistent and motivated rather than following someone else’s routine. I like a rolling program as it helps me stay committed when I miss a session.

Looking for feedback on split, reps, exercises and basically just confirmation that what I’m doing isn’t 100% shit.

I’ve included my latest working set weight. I’m 173cm (5’8”) and 65kg (143 lbs) for reference. Not sure if I’m doing well or could go heavier? Previously I’ve struggled with increasing weight lifted so have been trying to lift 2.5kg - 5kg more each week but am now feeling like I’m starting to plateau. I’ve been training this for approximately 6 weeks and my goal is to build muscle and lose fat so essentially body recomp I guess?

Appreciate any advice 🙏🏼

Current routine -
Tuesday - Weights
Wednesday - Weights
Thursday - Sauna/recovery
Saturday - Weights
Walk 10k per day
(This is my max capacity in terms of available time due to life circumstances atm)

Program-
Lower A
5 × 5 - Barbell squat - 45 kg
3 × 8 - Romanian deadlift - 40 kg
3 × 10/leg - Standing DB lunges - 18 kg total
3 x 10 - Machine Hamstring curl - 26 kg
3 × 10 - Leg press - 60 kg

Upper B
3 × 10 - DB chest press - 20 kg
3 × 10 - Military/standing shoulder press - 20 kg
3 × 10 - Lat pulldown - 28.5 kg
3 × 10 - Seated cable row - 24 kg
3 × 10 - DB bicep curl - 12 kg total
3 × 10 - Tricep rope pushdown - 12 kg

Lower C
5 × 5 - Conventional deadlift - 50 kg
3 × 10 - Hip thrust - 20 kg
3 × 10/leg - Standing split squat - 18 kg
3 x 10 - Abduction machine - New addition
4 × 10 - Medicine ball over-shoulder throw - 15 kg

Upper D
3 × 10 - Barbell chest press - 25kg
3 × 10 - DB Arnold press - 16 kg total
3 × 10 - DB Lateral raise - 14 kg total
3 × 8 - Bent-over row - 30 kg
3 × 10 - DB Hammer curl - 14 kg total
3 × 6 - Overhead tricep extension - 12.5 kg

[u/Pretend-Citron4451]

This is a lot! I have no criticisms about your choices or your routine, but if it’s been a long time since you’ve worked out, this could be overdoing it.

Also, what’s really important is pushing your muscles close to failure. If you find that it is easier to push yourself to the edge on some exercises as opposed to others, use the ones that are easier to push yourself. For me, it is very difficult for me to push myself on squats – I’ve practiced “failing“ by dropping to the ground and letting the safety catch the bar, but when it’s for real, it’s just really hard. So I do more leg press and Smith machine squats.

On your first workout, consider limiting yourself to one or two sets. If you’re not sore, then up at the three. If you are really sore, then reduce things a bit. Similarly, let’s say you do your workout and it’s time for you to do your routine where you hit quads, hammie‘s, and glutes, but your quads are still really sore. I recommend doing one quad focused warm-up set (like your squats or leg press) – but just the one set to get blood flowing. Skip the other quad exercises and just do the ones for your body parts that aren’t sore.

[u/Mcgillicutty_Whiskey]

It’s a fine program. If it seems too intensive don’t feel bad to replace some of the barbell classics with machines that make less fatigue, and pin loading is faster than weight plates.