u/Mr_nice_person

8 months of training – physique check + full program, what am I doing wrong?

Body:

Hey guys, looking for honest feedback.
I’ve been training consistently for 8 months. This is my current physique (photos attached – front, both sides, and back).

Routine (Upper/Lower split):

Upper A (Back + Chest focus)

1. Lat Pulldown – 3 × 8–12 (pull to chest, slow negative)
2. Chest Press (machine or DB) – 3 × 8–12
3. Seated Cable Row – 3 × 10–12 (pause + squeeze)
4. Incline Dumbbell Press – 2 × 10–12
5. Lateral Raises – 4 × 12–20 (light, strict, slow)
6. Rope Triceps Pushdown – 2 × 12–15
7. Hanging Knee Raises / Captain’s Chair – 3 × 12–15

Lower A (Quads + Core)

1. Leg Press – 4 × 8–12
2. Romanian Deadlift (DB or bar) – 3 × 8–10
3. Leg Extension – 3 × 12–15
4. Standing Calf Raise – 3 × 12–20
5. Plank – 3 × 30–45 sec

Upper B (Shoulders + Back focus)

1. Assisted Pull-ups or Pulldown – 4 × 6–10
2. Shoulder Press (machine or DB) – 3 × 8–10
3. Single-Arm Dumbbell Row – 3 × 10–12 / side
4. Cable Fly (mid chest) – 2 × 12–15
5. Rear Delt Fly – 3 × 15–20
6. EZ-Bar or DB Curl – 2 × 10–12
7. Ab Machine / Decline Crunch – 3 × 12–15

Lower B (Glutes + Hamstrings)

1. 45° Back Extension (glute bias) – 4 × 8–12
2. Leg Curl – 3 × 10–12
3. Bulgarian Split Squat – 2 × 8–10 / leg
4. Calf Raises – 3 × 15–20
5. Dead Bug or Pallof Press – 3 × 10 / side

Wed & Fri: incline walk 25–35 min (4.8–5.5 km/h, 2–4% incline)