New Routine: Should I do a beginner routine? Which 1?

[Jungleterror]

Yeah, I haven’t exactly done things the best, I know that. I didn’t research things well enough, but anyway I’m just happy with the noob gains and tiny extra on top of that I’ve got, I’m much better off than I used to be, diets all in check, I have good form on every workout. So where do I go from here?

Background:

Began Jan 2015.

Diet was fine but not enough calories, too much cardio and the ‘weights’ was lifting weren’t enough to gain muscle. Eating too little. Lost lots of weight in 3 months.

Began dirty bulk and got actual weights. Noob gains came, then June 2015 decided to cut.

August 2015 to May 2016, clean bulked. Ate much better, in a calorie surplus but healthy foods. Better routine, though still casual. Routine still wasn’t the best, but balanced. Each body part once every 2 weeks, so chest, back and abs one week, legs shoulders, biceps and triceps the next, etc. Was always switching things around, too, but still trained each muscle. About 3-4 days a week. Best gains during this time.

Plateaud may 2016, went on cut.

Been ‘lean bulking’ since August but minimal gains. Thinking I should fix my routine, and up calories, but there’s so much conflicting information and I have no idea where to start.

Here’s one I thought up:

Sun: Rest
Mon: Chest, 10 sets of 5 reps, 5 mins HIIT cardio
Tue: Rest
Wed: Back, 10x5, 5 mins cardio
Thu: Rest
Fri: Rest
Sat: Functional Training/Mixed (anything from moderate to high intensity jogging, running, jumping, swimming, treeclimbing, bodyweight exercises, parkour, etc.) I go to the beach all the time, usually on Saturday, so I use this time at the beach to do very physical things. Muscles usually worked on this day are shoulders, biceps, abs, legs, back and chest. I’m usually sore the next day. So...full body, I guess?
Sun: Rest
Mon: Shoulders/Biceps/Triceps, 3x10, 3x10, 3x10, 5 mins cardio
Tue: Rest
Wed: Legs, 10x5
Thu: Abs, 3x10, Chest, 3x10 (chest is lagging), 5 mins cardio.
Fri: Rest
Sat: Functional Training/Mixed

Goal: Overall increased health and fitness. Fitter in variety of physical tasks including higher functional strength, parkour/climbing, swimming, cycling, etc.

Current stats: 5’9”, 171lbs (78kg), about 12-14% BF.

Goal: 187lbs, 10%BF.

Is this routine ok?

Since about May, my lifts have been stuck at:

1. Hammer Curls: 22lbs (Max 1 rep 26)
2. Bench press: 77lbs (max 1 rep 88)
3. Alternating deltoid raise: 11lbs (max 13)
4. Tricep extensions: 22lbs (Max 26)
5. Bent over barbell row and One arm dumbbell rows: 33lbs (max 44)
6. Squat/Deadlift (one of the only things that’s actually gone up): 99lbs

I feel like my lifts are ridiculously low. I’m trying to improve form and go up in the weights but I physically can’t at all. Max 1 rep is as high as I can go without having to use my other body parts for 'assistance' (cheat reps).

Am I still classed as a 'beginner'?

Pics if they're really necessary (remove the spaces):

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Am NOT going to cut anymore like I have been. Permabulk until I'm at least 198lbs.

[sk2000]

You should have never cut, and researched better. If you plateau, you don't cut.. You need to start from scratch. Take a break for a few weeks. Read the stickies and inform yourself properly. Do a beginner routine like Starting Strength, BLSS, Fierce 5, ICF 5x5, Candito Linear, etc, there are more programs in the stickies.

Your lifts are definitely still at a beginner level. Eat a ton, don't cut for a very very long time, and really focus on getting your lifts up. With proper diet and training, linear progression will happen.

[SmithBro]

Pick a full body routine, my go-to is stronglifts 5x5, and stick with it for 1 year.

Or become a better troll.

[Jungleterror]

Not trolling.

I genuinely just jumped in when I started and tried to learn as I go.

Time was wasted but at least something changed. I was 149lbs, about 18% BF and NO muscle to speak of. I couldn't even do 4lb curls. Now I've passed 20. That counts for something. I was weaker than average even for my age at 16.

I'm trying to think of the positives here, noob gains is better than nothing at all and I'm fitter now. I couldn't do any physical activity for very long before feeling like I was going to pass out.

At least I figured out the diet part.

[Tonyy926]

Don't create your own routine, you simply aren't experienced enough to do so.

Also, each bodypart once every 2 weeks? Cmon man, thats wayyy too little frequency IMO. Ideal frequency for natties would be each bodypart TWICE per week, a simple push/pull/legs program achieves this, or if you're not willing to be in the gym 6x a week go for a full body routine 2-3x a week.

[Partyrocking]

Your routine is a mess tbh.

I would, instead, do a routine intended for athletes and then use your remaining time to run, swim, climb etc.

Maybe something like Candito Linear Program or WS4SB.

[mikebadg3]

Pick a full body routine, my go-to is stronglifts 5x5, and stick with it for 1 year.

Or become a better troll.

this

5x5 all day err day. Im about to jump back on 5x5's come December

1/10 trolling

[Jungleterror]

I'm not too offended if people think I'm a troll.

I'm admitting I totally fcked up.

I never took this bodybuilding stuff as seriously as I should have for the last year and a half so better I fix things now than keep on wasting my time.

It's better than what I was doing the years before I even start lifting - just cardio cardio and near-starvation mode 'dieting'.

Thanks for all the tips so far.