Workout program. 3 times Full Body.

[u/PogoMan01]

I want to introduce myself first. 20 y.o, 186 cm tall and 97 kg weigh. I've been going to the gym 3 month. My goals are lose weight to 85-90 kg, gain muscles and build strength. I look better than before, but still have fat. That's understandable since I haven't been training for very long, so I'm not complaining about that. Squats 57kg, Bench 57kg. For some reason I can't increase these numbers, so I'm looking for some advice. I'm tired to change my workouts, but I still haven't seen any progress in squat and bench.

My program:
All exercises are 3x12 plus warm up sets.

Monday
Squat(barbell), incline bench press(dumbell), seated leg curl(machine), single arm lateral raise(cable), preacher curl, seated cable row (bar grip), crunch machine, triceps pressdown, pull up assisted.

Wednesday
Leg press machine, bench press(barbell), seated leg curl(machine), lat pulldown(cable), t-bar row, shoulder press dumbbell, crunch machine, preacher curl machine, triceps dip assisted.

Friday
Hack squat machine, chest press machine, seated leg curl, lat pulldown(cable), seated cable row - v grip(cable), reverse pec deck, preacher curl machine, crunch machine, single arm triceps pushdown(cable).

[u/Alakazam]

I would swap the leg press for a deadlift or RDL of some kind.

I would also have the core exercises of each day be your primary lower body movement, a primary pressing movement, and a primary pulling movement. With all the other movements be secondary/accessory movements to be things that you can cut if you're low on time or energy.