What is my program missing (as a lifter with around 4.5 years of experience)
Rate my Split as someone coming close to 5 years of lifting in November and feeling pretty shit about my progress
So for the background, I am a 25 y/o male, 165 cm, 150 lbs
Around 22-25% BF, trying to lose that after depression eating for maybe more than a year after under-eating and getting barely 60-70g of protein for like the first 2.5 years of training, as i started at like 115 pounds and couldn't even bench the bar.
For the longest time I used follow the popular PPL split here on reddit but after a while it just became really boring and tiring to spend that much time in the gym plus I didn't feel like I was making the linear progress like it was talking about (partially because I was undereating I reckon). I find this split much more fun and I feel like I can actually put on more weight week by week if I am hitting my protein goals.
**Monday (Back)**:
2 sets of Deadlifts till failure (Pronated grip)
2x8 (Un-assisted) , 1x10+ AMRAP drop set (assisted, 50 lbs) - Pull Ups
4x15-20 - Cable Face Pulls SS 4x15-20 - Lateral Raises
Farmer walks
**Tuesday (Chest):**
2x5(or 6), 1 Drop set - Flat Barbell Bench Press
3x8-12 - Machine Flys
3x8-12 - Incline Dumbell Press
3x8-12 - Weighted Wide Grip dips
Cardio (Running) - 10 minutes (Just getting into it, want to increase the time and pace as I get better)
**Wednesday (Arms):**
3x8-12 - Weighted Narrow/Close grip dips
3x8-12 - Preacher curls (Machine)
3x8-12 - Single handed overhead dumbell tricep extensions SS 3x8-12 Hammer curls
2 AMRAP - Chin ups (Supinated grip)
Running - 10 minutes
**Thursday (Shoulders):**
3x8-12 - Dumbell Shoulder press SS 3x15-20 - Later Raises
4x15-20 - Face pulls SS 4x15-20 - Lateral Raises
Running - 10 minutes
**Friday (Legs):**
(I hate leg day, its kinda boring)
3x5+ - Barbell Squats
3x8-12 - Seated Leg Curls
Running - 10 minutes
I like playing some sports on the weekends, mainly rock climbing and (recently) soccer. I feel like this schedule takes up less of my week, especially now that I am not in uni anymore.
1RM for every lift:
Bench: 185 lbs
Deadlift: 250 lbs (Pronated grip), Higher with a mixed grip but I have never attempted a 1RM with a mixed grip, I do know that my grip fails me for my deadlift most of the time which is why I am trying to be strict with a pronated grip
Squat: 195 lbs
What am I missing? Should I add more volume/move it around from one excercise to another? Any feedback would be appreciated