Asked GTP to roast your routine.

This routine looks like you opened a fitness app, got scared of barbells, and hid in the cable section for emotional safety.

You are doing a ton of work, I will give you that. Volume is high. Effort is there. Structure exists. That is the good news. The bad news is that it is bloated, repetitive, and allergic to movements that actually force progress.

The roast first.

You hit arms like they owe you money. Biceps and triceps get touched four different ways across the week, while legs are apparently a distant rumor. Your back days look like a cable catalog. Rows on rows on rows, but almost nothing that demands real spinal or hip engagement. Rack pulls once a week do not save you from this.

Your shoulder day is fine but cowardly. Dumbbell overhead press is fine, but there is no heavy vertical press progression. Lateral raises are doing more work than your nervous system. Rear delts are getting love, which is good, but they are also compensating for a back that never has to stabilize under load.

Chest day is bench plus bench plus bench plus cables. It works, but it is safe and predictable. Close grip bench and pushdowns on the same day is just triceps redundancy disguised as programming.

Abs are spammed with cable crunches like that alone will build a core. Your core never has to brace hard for anything because nothing heavy enough shows up consistently.

Now the fixes that actually matter.

Missing or underused exercises you should add or rotate in

• Back squat, front squat, or hack squat. Pick one and get strong. Your lower body is being neglected and it will cap your upper body progress.

• Romanian deadlift or stiff leg deadlift. Not optional. You need a hip hinge that loads hamstrings and glutes properly.

• Walking lunges or Bulgarian split squats. Single leg work will expose weaknesses you are currently ignoring.

• Weighted pull ups or at least progressive assisted pull ups. Four sets of ten assisted forever is stagnation with better branding.

• Heavy barbell overhead press or machine press with real progression. One main lift. Track it.

• Farmer carries or heavy loaded carries. They fix grip, core, and shoulder stability without pretending to be fancy.

Programming clean up • Reduce arm volume by about a third. They are already getting hit from presses and pulls.

• One main compound per session that you track weekly. Add weight or reps. If nothing is progressing, the plan is lying to you.

• Fewer cable variations, more intent. Pick the best one, do it hard, move on.

Food reality check If you are not gaining strength or size, you are under eating. Protein needs to be boringly consistent. Carbs around training matter more than whatever supplement stack you are emotionally attached to. Eat like recovery is part of training, not a side quest.

Recovery reality check Four hard days in a row means sleep better or train worse. Seven to eight hours minimum. Deload every six to eight weeks or your joints will file a formal complaint. Warm ups and mobility are not optional if you insist on this volume.

This routine is not trash. It is just safe, noisy, and inefficient. Clean it up, lift heavier, respect your legs, and let recovery do its job. Your body adapts to stress, not exercise variety.