u/ReleaseKey5554

Review my workout plan after 3 months — should I switch to PPL?

I’ve been following this workout plan for about 3 months and want some advice on whether I should continue it, switch to PPL, or use another split.

My stamina is limited to around 15 sets per workout, so I’d like to keep the volume at or below that.

Day 1 – Chest

- Flat Dumbbell Chest Fly — 3×15

- Flat Dumbbell Bench Press — 3×15

- Incline Machine Chest Press — 3×15

- Machine Chest Fly — 3×15

- Dumbbell Chest Pullover — 3×15

Day 2 – Back

- Cable Lat Pulldown — 3×15

- Cable Underhand Lat Pulldown — 3×15

- Plate-Loaded Wide-Grip Low Row — 3×15

- Plate-Loaded Close-Grip Low Row — 3×15

Day 3 – Legs

- Squats — 3×30

- Sumo Squats — 3×30

- Lunges — 3×20

Day 4 – Rest

Day 5 – Shoulders

- Dumbbell Lateral Raise — 3×15

- Dumbbell Front Raise — 3×15

- Dumbbell Shoulder Press — 3×15

- Cable Reverse Fly — 3×15

- Dumbbell Shrugs — 3×15

Day 6 – Biceps + Triceps

- Dumbbell Biceps Curl — 3×15

- Dumbbell Hammer Curl — 3×15

- Single-Arm Overhead Triceps Extension — 3×15

- Double-Arm Overhead Triceps Extension — 3×15

Day 7 – Rest

My goals are to build muscle and improve body composition/reduce belly fat.

What would you recommend?

1. Continue this split and modify the exercises?

2. Switch to Push/Pull/Legs?

3. Use another split that works better with only ~15 sets per workout?

Also, should I be doing fewer reps (e.g. 8–12) instead of 15–30?

Any advice on how to optimize this would be appreciated.

Review my workout plan I did for 3 months, do i need change to ppl or other plan

My stamina is only 15 sets a day

Guide me

Day 1 - Chest

Flat Dumbbell Chest Fly - 3 x 15

Flat Dumbbell Bench Press - 3 x 15

Incline Machine Chest Press - 3 x 15

Machine Chest Fly - 3 x 15

Dumbbell Chest Pullover - 3 x 15

Day 2 - Back

Cable Lat Pulldown - 3 x 15

Cable Underhand Lat Pulldown - 3 x 15

Plate-Loaded Wide-Grip Low Row - 3 x 15

Plate-Loaded Close-Grip Low Row - 3 x 15

Day 3 - leg

Squats - 3 x 30

Sumo Squats - 3 x 30

Lounges - 3 x 20

Day 4 - rest

Day 5 - Sholder

Dumbbell Lateral Raise - 3 x 15

Dumbbell Front Raise - 3 x 15

Dumbbell Shoulder Press - 3 x 15

Cable Reverse Fly - 3 x 15

Dumbbell shrugs - 3 x 15

Day 6 - biceps triceps

Dumbbell Biceps Curl - 3 x 15

Dumbbell Hammer Curl - 3 x 15

Dumbell Single-arm overhead tricep extension - 3 x 15

Dumbell Double-arm overhead tricep extension - 3 x 15

Day 7 - rest

Edit:

Goal is: I'm skinny fat si want to reduce belly fat and build muscles

I want to build muscle and reduce belly fat while improving my overall physique.

I can do a maximum of 15 working sets per day.

I’m considering this 8-day rotation:

Day 1: Push

Day 2: Pull

Day 3: Legs

Day 4: Rest

Day 5: Push

Day 6: Pull

Day 7: Legs

Day 8: Rest

Repeat

Is this a good setup for a skinny-fat beginner?

What would be the best exercises, sets/reps, and volume within the 15-set/day limit? Any suggestions to make this more effective for muscle growth and fat loss?

I’m 66.5 kg and 170.6 cm. My main goals are to build muscle, reduce belly fat, and significantly improve strength.

Current issues:

\- Can’t do push-ups or pull-ups yet

\- Overall weakness

\- Very weak shoulders

I’m looking for a beginner-friendly plan that focuses on progressive strength improvement, muscle building, and body recomposition.

Per day max 15 sets I can do

I prefer an 8-day rotation, something like:

A: Push → Pull → Legs → Rest

B: Push → Pull → Abs → Rest

Then repeat.

Would this split work well, or is there a better approach for my goals? Looking for a practical, well-balanced routine.

I’m 66.5 kg and 170.6 cm. My main goals are to build muscle, reduce belly fat, and significantly improve strength.

Current issues:

- Can’t do push-ups or pull-ups yet

- Overall weakness

- Very weak shoulders

I’m looking for a beginner-friendly plan that focuses on progressive strength improvement, muscle building, and body recomposition.

Per day max 15 sets I can do

I prefer an 8-day rotation, something like:

A: Push → Pull → Legs → Rest

B: Push → Pull → Abs → Rest

Then repeat.

Would this split work well, or is there a better approach for my goals? Looking for a practical, well-balanced routine.

Ayurvedic doctors: Advice for perianal abscess, excess body heat, fungal infection & hyperhidrosis

26M, pure vegetarian. I have a perianal abscess caused by an old fissure wound. A doctor examined me on June 25, 2026 and confirmed it is not a fistula. The abscess has reduced significantly, but I still occasionally get a micro-drop of pus and feel excessive body heat.

I also have hyperhidrosis/excessive sweating, particularly on my palms and feet, and recurrent fungal infections in the armpits and lower abdominal fold, associated with sweating.

I suspect Pitta aggravation/excess body heat may be contributing to some of these issues.

Questions for Ayurvedic doctors:

Could Pitta aggravation/excess heat be contributing?

What Ayurvedic approach can help reduce Pitta and sweating?

What diet/lifestyle changes would you recommend?

How can I prevent recurrence of the abscess and fungal infections?

Should bowel regulation be a major focus?

Looking for advice from qualified Ayurvedic practitioners. 🙏