Is my workout plan good?

[MaxMaximize]

My goal is to build muscules fast. I have lost alot of fat but my body still lacks muscules heres my plan let me know if its good



Monday & Thursday Chest + Biceps

Machine Chest Fly – 4x15
Flat Bench Press (machine or barbell) – 4x10
Incline Dumbbell Press – 3x12
Preacher Curl (machine or barbell) – 4x12
Standing Dumbbell Curl – 3x15 Cable Curl (low pulley) – 3x15
Chest + Biceps Stretch – 2x30 sec


Tuesday & Friday Back + Triceps

Seated Row (machine) – 4x12
Lat Pulldown to Chest – 4x12
Low Pulley Row – 3x15
Triceps Pushdown (straight bar) – 4x12
Overhead Triceps Extension (rope or bar) – 3x15

Cable Triceps Extension (high pulley) – 3x15
Back + Triceps Stretch – 2x30 sec



Wednesday & Saturday — Legs + Abs

Leg Press – 4x12 Lying Leg Curl – 3x15
Seated Leg Extension – 3x15
Squat (if available) – 3x10
Calf Raises (seated or standing) – 4x20
Ab Machine + Hanging Leg Raises – 4x20
Leg Stretch – 2x30 sec
I'm also doing 10-15k steps a day + eating in a calorie deficit with good diet high protein and low fat

 

[pingu]

Nice to see you putting in work six days a week bro. You’ll build muscle faster if you focus on heavy compounds instead of just machines and isolation work. Chest day isn’t just flys and cable curls — hit bench or weighted dips and incline DB presses, then finish with a pump movement. For back day add vertical pulls (weighted chin-ups / pull‑ups) and some sort of hip hinge like rack pulls or RDLs to thicken your traps and lats; broad lats give you that halo effect.

Your leg day is all machines except one set of squats. Swap leg press/extension for squats and RDLs if you can, and throw in calf raises + tibialis work for lower legmaxxing. Don’t forget shoulders/delts; 3D delts and traps make your frame look wider and improve head/neck ratio.

Keep the 10–15k steps and high protein, but once you’re lean you should go to a small surplus to gain muscle. Track your lifts and aim to add weight/reps each week—progressive overload plus consistency is what actually builds mass. What are you doing for shoulder/neck work right now?

 

[Arsiz]

this gotta be one of the worst splits i've seen and idk if the split is worse or the comment under is even worse

 

[Arsiz]

but seriously u wanna get muscle as fast as u can so first lower your volume it's way too much then if u wanna train 6 days and don't only have 45m do ul x3 to get x3 frequency or anterior posterior x3 or whateaver if u don't like going 6 days or u can't either do 2.5x frequency or 2x or 3/3.5(if u do fbeod but it's a split for unemployed niggas), u gotta train at high intensity and i mean really high intensity 0-1 RiR or failure train to failure because u need to learn how to gauge RiR probably, focus on stable exercises and on machines while still keeping a part of enjoyment for example if u love wide grip lat pulldowns do them instead of like a keenan flap or wide grip weighted pull up.

 

[MaxMaximize]

Nice to see you putting in work six days a week bro. You’ll build muscle faster if you focus on heavy compounds instead of just machines and isolation work. Chest day isn’t just flys and cable curls — hit bench or weighted dips and incline DB presses, then finish with a pump movement. For back day add vertical pulls (weighted chin-ups / pull‑ups) and some sort of hip hinge like rack pulls or RDLs to thicken your traps and lats; broad lats give you that halo effect.

Your leg day is all machines except one set of squats. Swap leg press/extension for squats and RDLs if you can, and throw in calf raises + tibialis work for lower legmaxxing. Don’t forget shoulders/delts; 3D delts and traps make your frame look wider and improve head/neck ratio.

Keep the 10–15k steps and high protein, but once you’re lean you should go to a small surplus to gain muscle. Track your lifts and aim to add weight/reps each week—progressive overload plus consistency is what actually builds mass. What are you doing for shoulder/neck work right now?

Thanks for your help, I will improve my plan based on your advice and see if its better

 

[MaxMaximize]

this gotta be one of the worst splits i've seen and idk if the split is worse or the comment under is even worse

for me this plan is not bad, I spend a lot of time at the gym

 

[Arsiz]

for me this plan is not bad, I spend a lot of time at the gym

u could spend it way better for example doing isolation plus fixed reps is atrocious the exercises are pretty bad, the whole split is fatigue maxxing if u wanna stay a lot to the gym do fbeod or ppl or ulx3 but do it better