No progress in 1.5

[3268johns]

Hello don’t know if this is allowed or no in here.
I’ve been training for about 1.5 years and no progress in terms of muscle gain.

Started with 3 days a week just running full body just to get used to the gym and equipment.
Then Moved on to 4 day split, Monday,Tuesday,Thursday and Friday.
Monday upper:

Flat bench
Bent over row
Machine shoulder press
Tri extension
Face pull
Close grip lat pull down
Pec Dec
Chest supported t bar row
Incline dumbbell press
Skull crusher
Bicep curl
Hammer curl
Cable lateral rise
High to low cable fly
Machine row

Tuesday lower:
Leg curl
Leg extension
Seated calf rise
Squat
Deadlift
Rdl
Hack s
Seated leg curl
Seated leg press
Seated leg press calf rises
Hyperextention

Thursday upper:
Assisted pull up
Assisted dips
Incline bench press barbell
Cable single arm extension
Cable fly
High to low machine row
Seated incline bicep curl
Shoulder press dumbbell
Preacher curl
Lat pull down
Cable tri extension
Seated cable row
Reverse fly
Machine cheat press

Friday lower:
Same thing as Tuesday just changing seated leg press to normal leg press.

Everything is 5sets of 10-12 reps and mostly to failure. And my recovery is pretty good.
Never tried for 1rm but
Bench is 60kg 5x5
Squat is 85kg 5x5
Deadlift is 100kg 5x5
Shoulder press 45kg 5x5



I try my best to eat clean but I don’t really have the money or the time to be cooking so I just eat what my mom cook for me/family.

When i started I weighed anywhere between 70-75 and right now I weigh around 74kg
And I’m 185cm age 18.

It be helpful if you guys can tell me what things I should Change and what should I do.
Also if you think I should add or remove exercise or running a new program let me know, don’t really know what to do.



Thank you

[TolerantLactose]

Yesterday, I did:

Paused deadlifts 2x3
Yates row 5x8
Bench 2x6
OHP 2x5

My next workout is on Sat.

[coachcalande]

Hello don’t know if this is allowed or no in here.
I’ve been training for about 1.5 years and no progress in terms of muscle gain.

Started with 3 days a week just running full body just to get used to the gym and equipment.
Then Moved on to 4 day split, Monday,Tuesday,Thursday and Friday.
Monday upper:

Flat bench
Bent over row
Machine shoulder press
Tri extension
Face pull
Close grip lat pull down
Pec Dec
Chest supported t bar row
Incline dumbbell press
Skull crusher
Bicep curl
Hammer curl
Cable lateral rise
High to low cable fly
Machine row

Tuesday lower:
Leg curl
Leg extension
Seated calf rise
Squat
Deadlift
Rdl
Hack s
Seated leg curl
Seated leg press
Seated leg press calf rises
Hyperextention

Thursday upper:
Assisted pull up
Assisted dips
Incline bench press barbell
Cable single arm extension
Cable fly
High to low machine row
Seated incline bicep curl
Shoulder press dumbbell
Preacher curl
Lat pull down
Cable tri extension
Seated cable row
Reverse fly
Machine cheat press

Friday lower:
Same thing as Tuesday just changing seated leg press to normal leg press.

Everything is 5sets of 10-12 reps and mostly to failure. And my recovery is pretty good.
Never tried for 1rm but
Bench is 60kg 5x5
Squat is 85kg 5x5
Deadlift is 100kg 5x5
Shoulder press 45kg 5x5



I try my best to eat clean but I don’t really have the money or the time to be cooking so I just eat what my mom cook for me/family.

When i started I weighed anywhere between 70-75 and right now I weigh around 74kg
And I’m 185cm age 18.

It be helpful if you guys can tell me what things I should Change and what should I do.
Also if you think I should add or remove exercise or running a new program let me know, don’t really know what to do.



Thank you

My tips

1- you need to get control of your diet. No matter what you do in the gym, diet is 80% of this. Gotta eat to grow.
2- consider cutting way back on exercises, that’ll save you calories for growth and allow you time to focus on the big movements that build muscle and strength. I suggest no more than 2 big movements and one isolation movement for any body part.
3- 10-12 reps is light work, try training 6-8 reps with more weight on your compound movements.
4- the upper/lower split is great, but you can cut out some fluff.
5- see number 1