I'm trying to switch off my old PPL Shoulder/arms chest/back because I've been doing it for almost a year and a half now and I want to become more functional while increasing my main compound lifts. I'm 19, 190 pounds and I'm in college so I can work around scheduling. Is my split good for builidng size, strength, and for speed and functionality.

Monday: Upper Power

• Bench Press — 4×3–5
• Weighted Pull-Ups — 3×4–6
• Overhead Press — 3×5–8
• Chest-Supported Row — 3×5–8
• Incline DB Press — 2–3×8–10
• Lateral Raises — 3×12–20
• EZ-Bar Curl — 3×8–12
• Triceps Extension — 3×8–12

Tuesday: Lower Power + Athleticism

• Power Clean — 4×2–3
• Box Jumps — 3×3
• Back Squat — 4×3–5
• Romanian Deadlift — 3×6–8
• Bulgarian Split Squat — 3×6–10/leg
• Leg Curl — 3×8–12
• Calf Raise — 3×10–15
• Hanging Leg Raise — 3×10–15

Thursday: Upper Hypertrophy

• Incline Bench Press — 3×6–10
• Pull-Ups or Lat Pulldown — 3×6–10
• Chest-Supported Row — 3×8–12
• DB/Machine Shoulder Press — 3×8–12
• Lateral Raises — 4×12–20
• Rear-Delt Fly — 3×12–20
• Preacher Curl — 3×8–12
• Hammer Curl — 2×10–15
• Overhead Triceps Extension — 3×8–12
• Triceps Pushdown — 2×10–15

Friday: Lower Hypertrophy + Strength

• Deadlift — 3×3–5
• Front Squat or High-Bar Squat — 3×6–10
• Walking Lunges — 3×8–10/leg
• Leg Curl — 3×10–15
• Calf Raise — 3×10–15
• Farmer Carries — 3×30–40 yd

Saturday: Optional Athletic Work

• Sprints — 4–6×20–40 m
• basketball/sport
• agility drills
• light conditioning/recovery

Sunday: Rest