Workout routine?
Hi, trying to make the most effective, efficient, and best ROI
Male
19 years old
skinny fat
155lbs
i’m want than lean aesthetic look. i’ll probably stick with for a year doing progressive overload of course, then try to switch it to something more optimal and advanced and better ROI as my body will be conditioned enough to find a better routine. just really with that mindset with “effective, efficient, not redundant, best ROI ‘perfect’ routine” mindset, i know there’s no “perfect routine”, but there’s gotta be one that’s close to it, with actual good data to back it up. anyways what do yall think?
MONDAY – UPPER
∙ Incline DB Press — 3×10–12
∙ Lat Pulldown — 4×10–12
∙ Seated Cable Row — 3×10–12
∙ Lateral Raises — 4×15–20
∙ Face Pulls — 3×12–15
∙ Bicep Curl + Tricep Pushdown — 3×10–12
TUESDAY – LOWER
∙ Back Squat — 3×10–12
∙ Romanian Deadlift — 3×10–12
∙ Bulgarian Split Squat — 3×10 each
∙ Hamstring Curl — 3×12–15
∙ Calf Raises — 3×15–20
WEDNESDAY – Recovery
∙ 20 min walk + 15 min stretching
THURSDAY – UPPER STRENGTH
∙ Bench Press — 4×4–6
∙ Weighted Pull-ups — 4×4–6
∙ Overhead Press — 3×5–6
∙ Bent-Over Row — 3×5–6
∙ Lateral Raises — 3×12–15
FRIDAY – LOWER STRENGTH
∙ Deadlift — 3×4–6
∙ Back Squat — 3×4–6
∙ Bulgarian Split Squat — 3×6–8
∙ Calf Raises — 3×12–15
SATURDAY – Optional
∙ Light circuit or rest
SUNDAY – Rest
Nutrition: 2,100–2,300 calories, 155g protein daily.