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

 

[Xazzy]

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

Keep max to 2 sets 1 warm up the other till failure 6-12 reps with weight you can control and hold its not about the res or sets it about max intensity you can give in 1-2 sets listen to Mike Mentzer once you will get what I mean

 

[criss]

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

Gym is simple, get the right protein intake, stay consistent, and have a decent enough split.

Ur split is casual, but to optimize muscle growth, you need to switch it up.

Use a science based split, as they are scientifically proven to increase muscle growth.
such as U/L/R ( Upper body/ Lower body Rest Repeat ) or Fbeod ( Full body every other day )
and for the exercises, u are doing too many reps TOO many. You should be doing 6-8 reps and 2 sets MAX.
UPPER:
Chest: Peck deck 2x6-8, Chest fly (incline) u can switch the incline in ur upper days like upper b.
back: A vertical and horizontal movement, for example. Lat pulldowns (vertical) and rows (horizontal) 2x6-8
Kelso shrugs (search them up if ydk them.) upper traps. 1x6-8
Shoulders: cable lat raises OR machine, reverse fly 2x6-8
Triceps: Pushdown and Dip or JM press 2x6-8 No RIR
biceps: preacher curl and hammer curl ( or reverse) u can switch them on Upper b for incline curls.
Abs: u need flexion, Leg raises, decline sit ups, crunchs 2x10 max (abs are like any muscle, so train they like any.)

 

[biglaith]

Terrible volume and extremely redundant

 

[yochico_yojordan]

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

Holy cardio way too much volume. You're telling me you do 22 sets a week hitting chest? Unless you are an advanced lfiter on steroids this is WAY too high, you picked good lifts but a bad set/rep range. You're going to be overfatigued (both the muscles and your CNS) and not be able to get as much motor recruitment for mechanical tension

Using machines is fine by the way and best for growing in size

 

[Clayslaysfoids]

I just do 2-3 sets till failure because I can't count

 

[MaxMaximize]

I have changed the plan because I Heard that its shit and Heres my new workout plan that im using currently and its good for me

PUSH (A)​

1. OHP – 4×10–8–8–6
2. Flat bench press (barbell/machine) – 4×12–10–8–6
3. Incline dumbbell press – 3×12–10–8
4. Lateral raises – 3×12–12–10
5. Cable/machine flyes – 2×12–12
6. Triceps pushdown – 3×10–10–8
7. Overhead triceps rope extension – 2×12–15

PULL (A)​

1. Seated wide-grip row – 4×10–8–8–6
2. Lat pulldown to chest – 3×12–10–8
3. Low-row cable – 2×12–10
4. Assisted pull-ups – 3×10–8
5. Incline dumbbell curls (45°) – 3×10–12
6. Standing barbell curls – 3×8–12
7. Shrugs – 2×12–12

LEGS (A)​

1. Squats – 4×10–8–8–6
2. Leg press – 3×12–10–8
3. Lying leg curls – 3×12–12–12
4. Leg extensions – 2×12–15
5. Calves standing + seated – 3 supersets
6. Ab machine – 2×max
7. Hanging leg raises – 2×max

PUSH (B​

1. Flat bench press – 4×12–10–8–6
2. OHP – 3×10–8–8
3. Incline dumbbell press – 3×10–10–8
4. Lateral raises – 3×12–10–10
5. Cable flyes – 2×12–12
6. Triceps pushdown – 3×10–10–8
7. Overhead rope triceps – 2×12–15

PULL (B)​

1. Assisted pull-ups – 3×10–8–8
2. Seated row – 3×12–10–8
3. Lat pulldown (slight overhand grip) – 2×12–10
4. One-arm dumbbell row – 2×12–10
5. Alternating dumbbell curls – 3×10–12
6. Standing barbell curls – 2×8–12
7. Shrugs – 2×12–12

LEGS (B) ​

1. Leg press – 4×12–10–8–8
2. Squats – 3×10–8–6
3. Seated leg curls – 3×12–12–10
4. Hip thrust / glute bridge – 2×10–12
5. Calves – 3×12–12–10
6. Abs – any exercise – 2×max Is It better??

Holy cardio way too much volume. You're telling me you do 22 sets a week hitting chest? Unless you are an advanced lfiter on steroids this is WAY too high, you picked good lifts but a bad set/rep range. You're going to be overfatigued (both the muscles and your CNS) and not be able to get as much motor recruitment for mechanical tension

Using machines is fine by the way and best for growing in size