Need help tweaking 3-day full body workout

Looking for some advice on tweaking my current 3-day full body routine. I’ve been running this 3x per week for about 6 months.

Current workout:

  • Smith Machine Incline Bench Press – 3x5
  • Chest Pec Fly – 3x8
  • DB Shoulder Press – 3x8
  • Lateral Raises – 3x8
  • Lat Pulldowns – 3x8
  • Reverse V-Squat Machine – 3x5
  • Tricep Extension – 3x8
  • Preacher Curl or Cable Curl – 3x8
  • Captain’s Chair Crunch – 3x60 sec

I’ve been progressively adding weight but feel like I've stalled over the past 2 months, esp my bench. Am I doing too much or not enough volume? Should I be running the same routine every session or mix it up to have a day more dedicated to legs? I;ve also realized that I didn't have any hinge movements so want to add RDL but worried it might push my workout close to 2 hours.

Any advice is appreciated. Thanks in advance

Posted Jan 14, 2026, 3:14 AM UTC

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