Criticize my Workout Routine? :)

Criticize my Workout Plan? :)

Hey y’all!

I’ve been lurking on this sub for a while and am really glad there exists so many great communities dedicated to physical fitness.

If you guys could look over my beginners routine and let me know if I’m doing anything wrong, that would be great! :)

Tuesday, Thursday, Saturday

Workout A: Chest, Shoulders, Triceps

• Incline Bench Press: 3 sets (Rest Pause Training - 5, 6, 8)
• Standing OH Press: 3 sets (RPT - 5, 6, 8)
• Lateral Raises: 3 sets x 8-12 reps
• Skull Crushers: 3 sets x 6-10 reps

Workout B: Back, Biceps, Traps, Legs

• Squat: 3 sets (RPT 5, 6, 8)
• Weighted Chin-Ups: 3 sets (RPT - 5, 6, 8)
• Deadlift: 1 set x 5 reps
• Bent Over Flyes: 3 sets x 8-12 reps
• Barbell Curls: 3 sets x 6-10 reps

I alternate between the two every workout and add 2.5 lbs to the first two exercises of each workout every time I go.

For RPT, I rest about 3 minutes between each set doing my heaviest set first, then decreasing the weight by 10% each set while I try to hit more reps.

For the others, I lift consistently until I can get to the upper limit of reps for each set, then increase the weight for my next workout and repeat the process.

I’m 5’7”, 21 years old, and eating at a deficit of 1700-1800 calories a day. I eat most of my calories (and protein) after my workout.

I’m 178 lbs and eat about 150 g of protein a day.

I’m overweight and have never worked out a day in my life (aside from the last 3 weeks I’ve been doing Strong Lifts).

I incorporated Strong Lift’s big 4 lifts

(to learn and get stronger with the big 4 lifts and practice form, although I changed BP to Incline BP to develop my chest)

with the accessory workouts from Kinobody to fill out my chest, shoulders, and biceps

(although I want to get stronger, aesthetics beats strength personally).

Progressive Overload is my go-to right now.

No cardio to protect my knees and maximize recovery.

I understand strength gains will be marginal as I’m eating at a deficit, but weight loss without a solid base of muscle will prove to be regretful long term. And due to my lack of experience and (hopefully decent?) protein intake, I’m still hoping to gain strength.

Should I do more sets for my deadlifts? Add ab workouts? Increase protein? Any advice or comments would be great, thank you guys! :)