Hello everyone! I've been going to the gym for the past weeks and I'm not sure if I am attaining gains with this program. Can anyone tell me if this program is viable? If not, can I ask for an advice on how to improve it? Thanks!
My height is 5'6, weight is 85 kg and I'm targetting for fat loss while gaining muscle.
This is the program that I've been going with:
PULL
Deadlifts 1×5+/Barbell rows 4×5, 1×5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
3×8-12 Pulldowns OR Pullups OR chinups
3×8-12 seated cable rows OR chest supported rows
5×15-20 face pulls
4×8-12 hammer curls
4×8-12 dumbbell curls
PUSH
4×5, 1×5+ bench press/4×5, 1×5+ overhead press (alternate in the same fashion as the rows and deadlifts)
3×8-12 overhead press/3×8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
3×8-12 incline dumbbell press
3×8-12 triceps pushdowns SS 3×8-12 lateral raises
3×8-12 overhead triceps extensions SS 3×8-12 lateral raises
LEGS
2×5, 1×5+ squat
3×8-12 Romanian Deadlift
3×8-12 leg press
3×8-12 leg curls
5×8-12 calf raises