Lat pulldown

Chest supported. Row

Wide grip seated rows

Lat isolation

Rear delt

Bicep 1

Bicep 2

All 3 sets (8-12

Should I Add trap workout or not

And please give reviews guyz

BW 64

Height 5'11

3 months in gym

My Push day is somewhat similar to Reddits PPL push day

Chest Focused

Flat Bench Press Heavy (4 x (5-8))

DB shoulder press (3 x (8-12))

Incline db press (3 x (8-12))

Butterfly (3 x (8-12)

SS tricep ex 1/Cable lateral raises 3 sets each (8-12)

SS tricep ex 2 / db lateral raises 3 sets each (8-12)

In shoulder focused day

BB shoulder press (heavy)

Butterfly (for chest activation)

Then rest is the same

Should I be adding dips ?

Please Give reviews guyz

I’ve been going to the gym for about 3 months now.

• First month: full body routine
• After that: switched to PPL
• Recently I tried moving shoulders to leg day because training chest + shoulders together felt too exhausting.

Now I feel like I’m lacking in multiple areas and I’m confused about what split and approach I should follow.

About Me

• Bodyweight: 64 kg
• Skinny-fat physique
• Arms and legs are naturally thin

Main Question

What split should I follow now?

Options I’m considering:

• 5 day ULPPL
• 6 day PPLPPL

Muscle Group Issues

Chest

This is my biggest issue right now.

I don’t really “feel” my chest during chest workouts. During sets I sometimes feel a burn in the middle of the chest, but overall it never feels like my chest is actually working hard.

After 3 months:

• My bench press PR is only 50 kg
• One of my friends who also started around the same time can do 65 kg for reps

So I’m wondering:

• Are my shoulders limiting my chest training?
• Is my chest activation bad?
• Or is this normal for 3 months?

Shoulders

I feel like I may be undertraining shoulders.

Currently per week I do:

• Lateral raises: 6 sets
• Shoulder press: 6 sets
• Rear delt work: 6 sets

That’s basically it.

Could weak shoulders be affecting my chest pressing strength and chest activation?

Arms

My arms look thin and narrow even though there is some muscle there.

They still look skinny overall and don’t have much width or fullness.

Legs

My legs are very skinny too.

Even after training legs twice a week:

• I barely see much quad muscle while flexing
• The only change I notice is that my legs feel tighter/denser when touched

Back

Back progress is decent compared to everything else.

1. Which split would be best for my situation?
2. Should I prioritize shoulders more?
3. How do I improve chest activation and pressing strength?
4. Am I undertraining certain muscles?
5. Is this level of progress normal after only 3 months?
6. Should i focus on hypertrophy or both strength +hypertrophy?

Any advice would help.

I’ve been going to the gym for about 3 months now.

• First month: full body routine
• After that: switched to PPL
• Recently I tried moving shoulders to leg day because training chest + shoulders together felt too exhausting.

Now I feel like I’m lacking in multiple areas and I’m confused about what split and approach I should follow.

About Me

• Bodyweight: 64 kg
• Skinny-fat physique
• Arms and legs are naturally thin

Main Question

What split should I follow now?

Options I’m considering:

• 5 day ULPPL
• 6 day PPLPPL

Muscle Group Issues

Chest

This is my biggest issue right now.

I don’t really “feel” my chest during chest workouts. During sets I sometimes feel a burn in the middle of the chest, but overall it never feels like my chest is actually working hard.

After 3 months:

• My bench press PR is only 50 kg
• One of my friends who also started around the same time can do 65 kg for reps

So I’m wondering:

• Are my shoulders limiting my chest training?
• Is my chest activation bad?
• Or is this normal for 3 months?

Shoulders

I feel like I may be undertraining shoulders.

Currently per week I do:

• Lateral raises: 6 sets
• Shoulder press: 6 sets
• Rear delt work: 6 sets

That’s basically it.

Could weak shoulders be affecting my chest pressing strength and chest activation?

Arms

My arms look thin and narrow even though there is some muscle there.

They still look skinny overall and don’t have much width or fullness.

Legs

My legs are very skinny too.

Even after training legs twice a week:

• I barely see much quad muscle while flexing
• The only change I notice is that my legs feel tighter/denser when touched

Back

Back progress is decent compared to everything else.

1. Which split would be best for my situation?
2. Should I prioritize shoulders more?
3. How do I improve chest activation and pressing strength?
4. Am I undertraining certain muscles?
5. Is this level of progress normal after only 3 months?
6. Should i focus on hypertrophy or both strength +hypertrophy?

Any advice would help.