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You have only given a list of exercises, not created a routine. No stated goal, no set/rep scheme, no method of progression.

You guess or you are? And if you are, what do you care how sore you get? Seriously? Are you training to build muscle/lose fat/lift more weight, or are you training to get sore?

What is a pumping phase? Seriously. I don't know.

Well. You don't have a routine. You split up muscle groups, and you chose some exercises, but you have no sets, no repetitions, no intensity, and no method of progression. Not trying to overly...

Your best bet is to try working out at different times and seeing what works.

I get off work at 10-11pm and either snack and hit the gym or nap and hit the gym. Both methods give me the energy...

I like picking a lift and training around it.

Start with a deadlift... traps, lower back, abs, glutes, hamstrings. Deadlift, shrugs, good mornings, hanging leg raises.
Start with a bench...

Is irrelevant. There's no way to judge the effectiveness of your plan without exercise selection, volume, intensity, progression... all the things that make up an actual, sustainable routine. You are...

I think if you understand weight progression, set progression, rep progression, rest progression, speed progression... the uses of weights from 60% to 100% of your maximum for a lift... there's no...

My only thought is why isn't your trainer suggesting using weight training for maintaining strength and lean mass instead of a replacement for cardio.

You could never step foot in a gym, never do...

Since you've already admitted to having a crap diet, stop that. If you wanna go do cardio, go do cardio. If you wanna run, run. Wanna walk, walk. The extra blood flow will aid in recovering from...

Gosh. If a HIIT workout causes you to burn 1,000 calories (pretend we're including the ~48 hour post effects and all that nonsense) and you finish the workout with 1,000 calories worth of Cheetos,...

Sets of 6 to 8 repetitions will give you increased strength.
Sets of 5 will do better than sets of 6 to 8.
Sets of 1, 2, and 3 will do better than sets of 5, especially if you are at the...

Play with the reps. 3x5, 4x4, 5x3, 8x2. To me personally, lifting weights during a cut is all about strength maintenance, and both building and maintaining strength are done well in the 1, 2, and 3...

There's so much information missing you might as well have said you're training for a marathon and started this routine on Friday and it's been working pretty good so far.

Friday: run
Saturday:...

Reps can be between 1 and whatever depending on goals.

The closer you are to 1 repetition (100% of the maximum weight for a lift) the more you are training for strength. The closer you are to...

You're casting a big friggin' net with some unsourced random statements encompassing an entire world of weight training.

5 to 7 sets of.... what? How many repetitions?
5 to 7 sets of.... what?...

Facepalm moment. I'm on the same page.

I say run with it.

As long as your strength gains respond well to the 6 to 10 range I say keep running with it.

If you run into trouble adding weight...

I think I buy into the idea of compound exercises and higher loads being more beneficial than isolation exercises and smaller loads.

So skull crushers becomes dips, concentration curls becomes...

With your example, if you can bench 185lbs for 2 sets of 10 repetitions (a 10RM I assume?), what benefit do you think you will get lifting your 10RM for 6 and 8 repetitions? First thing that popped...

That might make an interesting study. Take the TBT article. Give 10 people the article with the routine, give 10 people the article without the routine. See how long it takes for all 20 people to be...