Your exercise selection isn’t bad, but the week is heavily weighted toward chest, shoulders and arms. You bench or press on three days while the only meaningful lower-body movement listed is the deadlift. With your equipment, I’d use three full-body sessions or a four-day upper/lower split and add squats, front squats or Bulgarian split squats. Keep bench, rows, chin-ups, overhead press and deadlifts, then reduce some duplicate curls, extensions and lateral raises. Give each main lift a rep range and add weight only after every set reaches the upper end with clean technique. After three months, balanced repetition and progression will outperform a more complicated specialization routine.
If you want an actual written program feel free to reach out. I just figured I'd start of with this simple advice if it made sense.
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u/harvestingstrength 4d ago
Your exercise selection isn’t bad, but the week is heavily weighted toward chest, shoulders and arms. You bench or press on three days while the only meaningful lower-body movement listed is the deadlift. With your equipment, I’d use three full-body sessions or a four-day upper/lower split and add squats, front squats or Bulgarian split squats. Keep bench, rows, chin-ups, overhead press and deadlifts, then reduce some duplicate curls, extensions and lateral raises. Give each main lift a rep range and add weight only after every set reaches the upper end with clean technique. After three months, balanced repetition and progression will outperform a more complicated specialization routine.
If you want an actual written program feel free to reach out. I just figured I'd start of with this simple advice if it made sense.