feedback on my routine
I’m looking for some honest feedback on my current routine. I’ve made a few adjustments recently and I’d like some outside perspective.
Quick context: when I started training (1 year ago), my goal was mainly health and general strength . Recently I’ve shifted a bit toward a mix of strength and aesthetics. So I still care about performance, but I also want to optimize my physique.
I used to work with a coach who handled small adjustments over time, but I’m no longer working with him. Since then I’ve been making changes myself, and I want to make sure I’m not doing anything suboptimal.
Also, there are a few lifts that are non-negotiable for me:
Overhead press, bench press, chin-ups for upper body, and squat + deadlift for lower body. I’ve been doing them since the beginning, I’ve progressed well on them, I enjoy them, so I’m not looking to replace those. Everything else is adjustable.
My weekly structure is:
Upper / cardio + isolations / lower / cardio / upper / cardio + isolations / lower
Upper 1:
OHP — 3×5 — RPE 8–9
Chin-ups — 3×4–6 — RPE 8–9
Paused bench — 3×8 — RPE 7–8
Machine row — 3×10–12 — RPE 7–8
Machine dips — 3×10–12 — RPE 7–8
Cardio + isolations (day after upper):
I do ~45 min of zone 2, then:
Biceps curl — 3×10–12 — RPE 7–8
Rear delts fly — 3×12–15 — RPE 7–8
DB lateral raise — 3×12–15 — RPE 7–8
I moved all isolations here because I don’t have time to include them in my upper sessions. I’m not sure if doing them the day after upper (when there’s still some fatigue) is optimal or not.
Lower 1:
ATG squat — 3×5 — RPE 8–9
Deadlift — 3×5 — RPE 7–8
Leg extension — 3×10–12 — RPE 8–9
Leg curl — 3×10–12 — RPE 8–9
Plank — 3 sets
Upper 2:
Bench press — 3×5 — RPE 8–9
Chin-ups — 3×7–9 — RPE 7–8
OHP — 3×8 — RPE 7–8
Machine row — 3×8 — RPE 8–9
Machine dips — 3×8 — RPE 8–9
Cardio + isolations 2:
Same idea as the first one but pushed harder:
Biceps curl — 3×10–12 — RPE 9–10
Rear delts fly — 3×12–15 — RPE 9–10
DB lateral raise — 3×12–15 — RPE 9–10
So basically one moderate isolation day and one harder one.
Lower 2:
Paused squat — 3–4×5 — RPE 7–8
Deadlift — 2×5 — RPE 8–9
Leg extension — 3×10–12 — RPE 8–9
Leg curl — 3×10–12 — RPE 8–9
Plank — 3 sets
What I’m mainly looking for:
Does the exercise selection still make sense given my constraints?
Are these isolations enough or am I missing something obvious (like triceps work)?
Is placing all isolations the day after upper a bad idea?
And overall, does this look balanced?
Appreciate any feedback
Posted May 5, 2026, 5:15 PM UTC