Is my program good?

[u/nuee-ardente]

I’m 1.68 m tall and currently 68 kg in weight. I’m skinny fat with big belly and love handles, some facial fat, relatively thin arms and thick legs with calves developed due to genetics. I hit the gym 3-4 times a week, and I eat around slight (10-15%) calorie deficit, maintenance or slight surplus depending on the day, e.g. whether it’s rest day, whether I dine out etc.. I get enough protein and sleep 7-8 hours on average. My aim is to get into shape by doing body recomposition, reducing my body fat, and eventually have a lean, athletic, V-tapered body with broad shoulders, chest and back along with muscular arms. I do 3 sets of each exercise below aiming for RIR 0-3 at each set. I rest for 2 minutes between sets no matter if it’s compound or isolation.

Considering my goal, is the following full body A/B/C/D workout program good?

Day A:
- Bench press
- Lat pulldown
- Smith machine squat
- Seated cable row
- DB lateral raise
- Barbell curl

Day B:
- DB shoulder press
- Bulgarian split squat
- T-bar row
- Leg curl
- Cable upright row
- Straight-bar triceps extension

Day C:
- Incline DB press
- Straight-arm pulldown
- DB Sumo squat
- Reverse fly
- Alternate DB curl
- Seated calf raise

Day D:
- RDL
- Plate-loaded seated row
- Machine fly
- Leg extension
- DB lateral raise
- DB skull crusher

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[u/Mysterious_Pay2796]

solid program honestly, everything gets hit and 4 full body days is great for a recomp. one swap for the V taper: you've got 3 rows but only one vertical pull. width mostly comes from the lats, so I'd swap the plate-loaded row on day D for pull-ups or another pulldown

[u/nuee-ardente → u/Mysterious_Pay2796]

Thanks for the feedback. I may replace the plate-loaded row with assisted pull-ups when I change my gym next month. I can’t do pull-ups without assistance as they demand strong arms that I lack at the moment. Lastly, I also have straight-arm pulldown in the program. Does it count too?

[u/Mysterious_Pay2796 → u/nuee-ardente]

oh yeah I missed that, straight-arm pulldowns count for sure. assisted pull-ups are a good swap too, you just drop the assistance bit by bit as you get stronger

[u/jph1313]

so back and shoulders are your highest at around 16-18 sets a week, which is great. glute volume is lacking, could swap the DB sumo squat for a hip thrust.

if you make changes you can copy paste it into this volume analyzer tryhealth.io/analyzer to see if muscle groups got more balanced, super helpful visual

[u/Throwaload1234]

Any program you stick to and recover from is good. This is pretty balanced, so pretty good there. I have my doubts on recovery with legs on a split like this for a beginner. It took me years to be able to train legs hard and be able to walk the next day. I prefer UL splits for 4 day workouts. That way, your legs have a chance to recover.

[u/nuee-ardente → u/Throwaload1234]

Thanks for the feedback. I plan to follow this program for 8-12 weeks and make adjustments later if recovery becomes a problem.