6ft, 27, 198lbs 

3 years in doing four sessions per week 

Week a:  
**Push Day (Week A)**  
Barbell Bench Press 3x8-12

Weighted Dips 3x8-12

Barbell Pullovers 3x8-12

Dumbbell Chest Fly 2 or 3 x8-12 (2 or 3 sets / may vary due to fatigue)

Tricep Extensions or Pulldowns 3x8-12

**Pull Day (Week A):**  
Bent-over Barbell Row 3x8-12

Weighted Pull-Ups 3x8-12

Face Pulls 3x8-12

Straight-Arm Lat Pull Down 3x8-12

Preacher Curls 3x8-12

**Leg Day (Week A):**  
Trap Bar Deadlift OR Ro3x8-12

Front Squat 3x8-12 

Barbell Hip Thrust 3x8-12

Nordic Curls/Falls 3x8-12

Ab Work

**Fun Day / Shoulders & Arms (Week A)**  
Barbell Shoulder Press (Standing) 3x8-12

Barbell Preacher Curl 3x8-12

Skull Crushers 3x8-12

Dumbell Lateral Raises 3x8-12

Any other arm work

Week b:

**Push Day (Week B)**  
Dumbbell Incline Bench 3x8-12

UNWeighted Dips **for reps** 3x12-15

Dumbbell Pullovers 3x8-12

Dumbbell Chest Fly 2 or 3 x8-12

Tricep Extensions or Pull-Downs 3x8-12

**Pull Day (Week B)**  
Single Arm Dumbbell Rows 3x8-12

Lat Pull Down 3x6-10 (Cable)

Face Pulls 3x8-12

Straight Arm Lat Pulldown 3x12-15

Hammer Curls 3x8-12

**Leg Day (Week B)**  
Hack Squat Machine 3x8-12

Dumbbell Romanian Deadlift 3x8-12

Leg Extensions 3x8-12

Leg Curls 3x8-12

Ab Work

**Fun Day / Shoulders & Arms (Week B)**  
Seated Dumbbell Shoulder Press 3x8-12

Hammer Curls or Concentration Curls 3x8-12

Dumbbell Skullcrushers 3x8-12

Dumbbell Lateral Raises 3x8-12

Any other arm work

Is this good 3YR progress?