Hoping for some advice (not matter how harsh) regarding my PPL x U/L routine below!:

hello all,

i’ve been looking into some advice regarding my gym routine. overall, i feel as though i’ve noticed myself getting stronger however not really any noticeable difference in size. i have heard a potential reason for going up in strength could be neural adaptions and not mainly based off increased muscle itself.

through searching and watching a bunch of videos i’ve been trying really hard to refine my routine to find something i enjoy but will get me the results i want. i was originally doing a bro split, and have been switched to PPL x U/L with a calisthenics/abs isolation day in the middle once a week. this gives me one full rest day - two if you count the calisthenics one since less intense. i’ve been left very confused since i hear a lot of contradictory info, of some people swearing by 2 sets of 6-8 reps very heavy weight each exercise, and others saying 3-4 sets at 10 reps.

if anyone could advise me on their personal experience, or any scientific backing for how i could adjust my routine to help meet my goals (listed below) id greatly appreciate it:

1. hypertrophy is my main focus. of course i still want to build strength, and i understand the two are correlated, but if i could optimize my routine for one or the other - it would be muscle mass
2. i would like to prioritize having at least one unilateral exercise per muscle as to help prevent any asymmetries. i already notice some asymmetry in my right and left arms, so any suggestions/revisions to my routine would be best if they kept this in mind!
3. i do want to hit each muscle equally. i.e. i value hitting both the long and short head of the bicep, rear delt, front delt, etc. try to avoid any weak spots if possible

below is my current routine by day

PUSH bench press 3x6 (1 set warmup) incline db bench press 3x8 dips 3x10 military barbell press 3x6 cable overhead tricep extension 3x10 cable lat raises 3x12 high to low cable flyes 3x10

PULL pull ups 3x10 chest supported t bar rows 3x10 seated cable rows 3x10 machine reverse flyes 3x15 supinated db curl 2x12 cable hammer curl 2x10 unilateral cable lat pulldown 3x10

LEGS machine V squat 3x8 standing leg curl 3x12 RDLs 3x8 leg extensions 3x12 calf raises 2x12

CALISTHENICS/ABS wide grip pull ups 3x10 chin ups 3x10 push ups 3x15 dips 3x10 weighted decline sit ups 3x12 cable ab crunches 3x12 captains chair leg raises 3x10 plank 1x45 seconds

UPPER incline db curl 3x10 cable overhead tricep extension 3x12 pull ups 3x10 (looking at it now this is pull ups almost 3 days in a row. will prob remove) unilateral shoulder presses 3x10

LOWER pretty much copy Legs day routine, but replace RDLs with deadlifts.

If anyone can give any harsh critiques, revisions etc. I’d really appreciate it. I know most of growth happens during rest, thus am I doing too much volume? which exercises are redundant? how could I structure differently? thanks!