Hey everyone! After a long hiatus and track record of inconsistency since covid, I've finally gotten back into the gym on a consistent schedule for the past 3 months. Thing is I'd like too hear some opinions on my current routine as well as any changes and tweaks that some people may think will improve it.

I am currently 5"10, 180lbs and doing a body recomp to build up some lean muscle and shed some body fat I've put on since covids gym shut down. A big weakness is my legs so I made sure to add in two of them. Honestly, I'd like to have a second back day aswell because its progressiom lags a bit behind my chest and legs but I don't think it'd be possible without adding a 6th day.

My focus has been hypertrophy training, here's my current routine.

(I have calf raises and forearm workouts at the end of some days because those two areas I lack in pretty hard)

Day 1 (legs/core)

• Barbell Squats: 4 x [12]
• Single Leg extensions: 4 x [12]
• Lying Down Hamstring Curls: 4 x [12]
• Knee-to-elbow crunches: 4 x [12]
• Hanging knee raises: 4 x [12 - 16]
• Calf Raises: 4 x [16-20]
• Plank: 2 mins
• 10 minutes of light treadmill

Day 2 (Chest/Shoulders)

• Barbell bench press: 4 x [12]
• Chest flies: 4 x [12]
• Incline dumbbell press: 4 x [12]
• Dumbbell shoulder press: 5 x [12]
• Lateral/front dumbbell raise: 4 x [12]
• Dumbbell Wrist curls: 4 x [16-20]
• Treadmill: 5 Minutes light, 5 minutes running (last 30 seconds intense sprint), 5 minutes light

Day 3 (back/bis)

• Bent Over Rows: 4x [12]
• Lat pulldown: 4 x [12]
• Dumbell bicep curl: 4 x [12]
• Row machine w. neutral grip: 4 x [12]
• Assisted pull-ups: 4 x [12]
• Reverse grip barbell curl: 4 x [12]
• Calf Raises: 4 x [12]
• 10 minutes of light treadmill

Day 4 (legs/core)

• Leg press machine: 4 x [12]
• Static lunges: 4 x [12]
• Lying down Hamstring curls: 4 x [12]
• Oblique twists: 4 x [12]
• Plank: 2 mins
• 10 minutes light treadmill

Day 5 (chest/tris)

• Chest press machine: 4 x [12]
• Chest flies: 4 x [12]
• Cable pushdown: 4 x [12]
• Assisted dips: 4 x [12]
• Reverse Barbell Curl: 4 x [12]
• Calf Raises: 4 x [12]
• Treadmill: 5 Minutes light, 5 minutes running (last 30 seconds intense sprint), 5 minutes light

Rest day x2, repeat