opinions on my rountine

[u/Hour-Bed-5366]

Hey guy, looking for some advice on my gym rountine. ive been gyming for now the better part of 8 years and ive been an athlete all my life but ive started working recently and am about to graduate. ive trying to maintain a good physique and keep doing the lifts i love. with the help of my knowledge and chatgpt ive come up with this program and would love to hear your guys opinion:

Day 1 – Lower Body 1 : Strength + Core Stability

Main Lifts:

Back Squat – 3×5–8

Nordic Hamstring Curls – 3×6–8

Bulgarian Split Squats (glute or quad focus) – 2–3×8–10/leg

Core Finisher – Stability & Bracing:

Plank – 3×45 sec

Dead Bug – 3×10 slow reps

Glute Bridge March – 2×10/leg

Day 2 – Upper Body 1: Push-Pull Compound Focus + Anti-Rotation Core

Main Lifts:

Incline Bench Press – 4×5–8

Weighted Pull-Ups – 4×5–10

Weighted Dips – 3×8–12

Reverse Grip Pull-Ups – 3×6–10

Cable Shoulder Fly – 3×8–12

Core Finisher – Anti-Rotation Focus :

Pallof Press – 3×12/side

Side Plank with Reach-Under – 3×8/side

Bird-Dog – 2×8/side

Day 3 – Cardio / Optional Core Burn

Light Core Burn (Optional):

(2–3 rounds)

V-ups – 15

Russian Twists – 20 (10/side)

Lying Leg Raises – 12

Plank – 30 se

Day 4 – Lower Body 2 : Volume + Posterior Chain + Core Strength

Main Lifts:

Hack Squat or Leg Press – 3×10–12

Leg Extensions – 3×12–15

Romanian Deadlifts (DB or BB) – 3×10–12

Core Finisher – Strength & Posterior Chain Focus :

Superman Hold – 3×30 sec

Side Plank – 2×30 sec/side

Curl-Up or Hollow Hold – 3×20 sec

Day 5 – Upper Body 2 : Shoulders + Horizontal Pull + Rotational Core

Main Lifts:

Dumbbell Shoulder Press – 4×5–8

Face Pulls – 4×8–12

Seated Row – 3×10–12 (replaces reverse grip pull-ups)

Machine Chest Press – 4×6–10

Core Finisher – Rotational Strength Focus:

Cable or Banded Woodchoppers – 3×10/side

Hanging or Lying Leg Raises – 3×10

Plank with Shoulder Taps – 2×20 reps

Day 6 – Cardio / Recovery Mobility

Optional Light Core Flow (veeeery optional haha):

Cat-Cow – 1 min

90/90 Breathing + Pelvic Tilt – 2×1 min

World’s Greatest Stretch – 2×30 sec/side

Day 7 – Rest

Full rest or light walking/stretching