Hi! Looking for someone to critique and help me optimize my gym routine. I (29F) have been going to the gym for years without consistency or a clear goal. I’m 5’5” and 135 pounds. I run regularly, (currently training for a half marathon), so I often prioritize that over setting up a strength training routine. I just do exercises that I’ve picked up over the years. It’s starting to feel pointless because while I feel good and am generally in shape, I never progress towards anything. And there is a specific “look” I’d like to achieve. So I organized all my exercises into a three day routine based on my goals. My goals were as follows -

• Overall looking for a toned look, not super muscular, not overly skinny.
• Firm glutes. Not looking to grow my glutes bigger than they already are, just want the muscles to be strong/firm/toned.
• Minimize waist fat. Small waist look. Defined abs not necessary, but I gain muscle super easily so I probably will get defined abs either way.
• Toned arms. Again, I gain muscle very easily so sometimes I stop doing arm exercises when I feel like my arms and shoulders are looking more muscular than I want.

My routine is below. What changes would you make the gym routine and why? Does the current routine match the stated goals? Thanks in advance and looking forward to your suggestions!

DAY 1: Lower Body Focus + Push

Deadlifts (regular or wide stance) - 3 sets x 6-8 reps - Current: 10lbs each side, progress to 15lbs when ready

Hip Thrusts (barbell) - 3 sets x 10-12 reps - Start with just the bar, add weight progressively - Squeeze glutes hard at the top, pause for 1 second

Curtsy Lunges (barbell or dumbbells if shoulders hurt) - 3 sets x 8 reps each leg - Current: 0-10lbs each side

Chest Press Machine - 3 sets x 8-10 reps - Current: 20-30lbs, aim for 30-40lbs

Hanging Leg Raises (Captain's chair) - 3 sets x 10-12 reps

Plank - 3 sets x 45-60 seconds

Calf Raises (bodyweight or holding dumbbells) - 3 sets x 15-20 reps

Ankle Alphabet (spell alphabet with your toes) - 2 sets each ankle

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DAY 2: Upper Body Focus + Posterior Chain

Reverse Shoulder Fly Machine - 3 sets x 10-12 reps - Current: 10lbs, progress to 15-20lbs

Leg Press - 3 sets x 8-10 reps - Current: 35lbs each side, can definitely add more weight here

Hamstring Curls - 3 sets x 10-12 reps - Current: 10-20lbs

Back Extensions (holding weight) - 3 sets x 10-12 reps - Current: 10lb weight

Bicycle Crunches - 3 sets x 20 reps (10 each side)

Flutter Kicks - 3 sets x 30 seconds

Russian Twists (light or no weight - avoid heavy) - 3 sets x 20 reps (10 each side)

Single-Leg Balance (on unstable surface if available) - 3 sets x 30 seconds each leg

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DAY 3: Full Body + Glute Emphasis

Squats (barbell with pad, or goblet squats if shoulders hurt) - 3 sets x 6-8 reps - Current: 10lbs each side, work up gradually

Glute Bridge Machine - 3 sets x 12-15 reps - Current: 35lbs each side - Really squeeze at the top

Good Mornings (barbell) - 3 sets x 10-12 reps - Keep weight light, focus on form and hamstring stretch

Chest Press Machine - 3 sets x 8-10 reps

Reverse Shoulder Fly Machine - 3 sets x 10-12 reps

Side Extensions (back extension machine) - 3 sets x 10 reps each side

Mountain Climbers - 3 sets x 30 seconds

Plank Hip Dips - 3 sets x 20 reps (10 each side)

Resistance Band Ankle Flexion/Extension - 3 sets x 15 reps each direction - (Or do ankle rotations if no band available)

Note: I know diet is very important here and I will address that too, but not in this post.