I'm 5' 9'' 145lbs eating 2700 cal a day and this is my workout. I started lifting not so long ago and wonder if this is enough or too much. I am pushing hard on these exercises and seeing some result, but some days I find it hard too lift as much as i did the last time. Can you give me some advice on how to imrove my energy and/or improve the workout. Thanks!!

DAY 1

CHEST 1:          BB BENCH PRESS (3x6-10)

                          DB INCLINE CHEST PRESS (3x6-10)

                          LOW TO HIGH CABLE FLY (3x6-10)

                          HIGH TO LOW CABLE CROSSOVERS (3x10+)

TRICEPS 1:       CLOSE GRIP BENCH PRESS (3x6-8)

                          OH CABLE EXTENSIONS (3x6-8)

                          CABLE PUSHDOWNS (3x6-8)

                          TRIANGLE PUSHUPS (3xTO FAILURE)

ABS 1:               FLOOR WIPER  (4X8/8/8)

                           AB PULLDOWN (4x15)

SHOULDER 1:  BB STANDING OH PRESS (4x6-10)

                          DB LAT RAISES (2x6-10; 2x12-15)

                          FACE PULLS (4x8-10)

DAY 2

BACK 1:            DEADLIFT (3x6-8)

                          BENT-OVER ROWS (4x6-10)

                          CHEST SUPPORTED ROWS (4x6-10)

                          LAT PULLDOWNS (4x6-10)

BICEPS 1:         BB BICEP CURL (3x6-8)

                          INCLINE DB CURL (3x6-8)

                          CONCENTRATION CURL (3x6-8)

                          REV EZ BAR CURLS (3x6-8)

TRAPS 1:          BB SHRUGS (3x8-10)

                          DB SHRUGS (3x8-10)

OBLIQUES 1:   STANDING DB OBLIQUE CRUNCH (4x20)

DAY 3

LEGS:                 BB BACK SQUATS (2x6-10; 1x12-15)

                           FRONT SQUATS (2x6-10; 1x12-15)

                           BULGARIAN SPLIT SQUATS (3x8-15)

                           GLUTE BRIDGE (3x10-15)

                           BB CALF RAISE (5x20)

FOREARM 1:    BB SUITCASE HOLDS (30 sec)

                           REV CURLS (3x15-20)

                           WRIST ROLLERS (30 sec)

DAY 4

CHEST 2:          DB BENCH PRESS (3x6-10)

                          DB INCLINE CHEST PRESS (3x6-10)

                          WEIGHTED PUSH-UPS (3x6-10)

                          HIGH TO LOW CABLE CROSSOVERS (3x10+)

TRICEPS 2:       DIPS (3x6-8)

                          DB SKULLCRUSHERS (3x6-8)

                          CABLE PUSHDOWNS (3x6-8)

                          BENCH DIPS (3xTO FAILURE)

ABS 2:               FLOOR WIPER (4X8/8/8)

                          WEIGHTED SIT-UP (4x15)

 DAY 5

BACK 2:            PULL-UPS (4x6-12)

                          T-BAR ROWS (4x6-10)

                          CHEST SUPPORTED ROWS (4x6-10)

                          SCAPULAR PULL-UPS (3x8+)

SHOULDER 2:  DB STANDING OH PRESS (4x6-10)

                          REV OH DB LAT RAISE (2x6-10; 2x12-15)

                          SEATED REAR RAISES (4x8-10)

TRAPS 2:          DB SHRUGS (3x8-10)

                          CABLE ROW SHRUG (3x8-10)

DAY 6

BICEPS 2:         BB BICEPS CURL (6x6-8)

                          INCLINE DB CURL (6x6-8)

OBLIQUES 2:   FLOOR OBLIQUE TWIST (4x15)

FOREARM 2:    STANDING WRIST CURLS (3x 15-20)

                           STANDING WRIST EXTENSIONS (3x15-20)

DAY 7

REST!

Your overall volume on just about every muscle group is extremely high, probably past the maximum amount you can recover from in one week. That's probably why you have some days where you don't have as much energy, and if I had to guess, I would say they're probably the ones in the end of the week. Have you taken a look at Scott's push pull legs program? It's similar to what you're doing. If you're set on using your own routine, I would suggest at least taking out one exercise per muscle group, excluding the abs, and re-evaluate in another month.

This is my upper day 1 routine

I really do feel it needs some corrections. I'd appreciate if you could help me 😊

Push ups: 2 sets 10 reps

Dumbbell bench press: 5 sets 6-8 reps

OHP: 5 sets 6-8 reps

Landmine press: 3 sets 8-10 reps

Dumbbell flys: 3 sets 8 reps

Power bomb: 5 sets 8 reps

Tricep pushdown: 3 sets 8 reps

Side lateral raise: 4 sets 8 reps

Also i lack many equipment that's why I'm using dumbbells for flys instead of cables.

I lowered the amount of sets to about 9 sets per body part few weeks ago, similar to Scotts program, but also experiences similar drops in strength, usually on day 4 while doing chest, so I figured overtraining is not the reason. i started eating a bit more and returned to this higher volume training. It doesn't seem to be a big problem on pull days, more on the push days. I do have an uncomfortable pinch in my right shoulder from time to time so i avoid flys and therefore focus my workout around bench press which demands a lot of energy.

You might want to add a compond movement to your triceps routine, a weighted dip (or bodyweight dip) or close-grip bench press are good options. If you are a begginer focus on getting stronger on multi-joint exercises like bench press, OHP and dips. Otherwise routine looks fine!

There's still a lot of overlap with a lot of these exercises. For example on day 1, you have 12 sets hammering away at the chest. Then you have 6 sets in your close grip bench and triangle pushups, which still work your chest. Even with cable pushdowns, if you're fatigued it's easy to forget about form and turn it into a chest exercise. That's like 30+ sets you're working your chest in a week. A lot of the chest and tricep exercises also work on your shoulders. Depending on your exercise selection, even dropping down to 9 sets per body part on each day will put you at the high end for the maximum recovery volume for most individuals. For the back days the pulling for your back exercises will also activate your biceps, but with the biceps being such a smaller muscle group it's a lot harder to tax your CNS by overworking them. That could be why you don't have any issues on those days. If you don't want to lower the volume at least try adding in another rest day.

Alright! So i switch the powerbomb for the close grip bench?

What's the rest of your routine like?

I am definetly going to shorten my workouts now because i will have less time available in the next few months and focus more on lifting hard then lifting long, because doing both seems to be taking a lot out of me. It is weird though how i feel like i could do back all day long but chest and triceps seem to be a week point. I might drop the close grip bench and do more dips for triceps to avoid too much chest involvement. Might have to check that shoulder too, thatcould also be a factor.

Yeah you can start by doing that, and then when you feel like you've gotten stronger start adding more triceps specific exercises like the powerbomb!

Lots of volume in there. You arent eating enough if youre only eating 2700 a day for that type of training. Need to make sure you are sleeping very well to handle something like that also.

I have been tracking my weight each week and have been gaining consistantly, so i feel Like eating more wouldn't help. Also, i make sure to get at least 8 hours of sleep each day, so can't blame that either. I am mostly sedentary so other than in the gym i don't spend a lot od energy. It will come down to doing less sets and seeing if energy levels improve

Upper body 1 (Monday)

Lower body 1(Tuesday)

Squats : 4 sets 6-8 reps

Leg extension : 2 sets 12 reps

Walking lunges : 3 sets 16 steps

Hamstrings curl: 3 sets 8 reps

Calf raise : 3 sets 8-10 reps

Upper body 2 (Wednesday)

T bar row : 5 sets 6-8 reps

Lat pull down : 5 sets 8 reps

One arm dumbbell row : 4 sets 8 reps

Dumbbell bicep curl : 4 sets 8 reps

Close grip bicep curl : 3 sets 8 reps

Reverse fly : 4 sets 8 reps

Thursday and Friday (rest/busy not a single time to train)

Lower body 2 (Saturday)

Deadlift : 4 sets 6-8 reps

Hamstrings curl : 3 sets 8-10 reps

Leg extensions : 3 sets 8-10 reps

Calf raise : 3 sets 8-10 reps

Walking lunges : to failure

Sunday (rest)

Ok thanks ^^

Looks pretty solid to me. Don't forget those abs, but I saw you posted about how often to train them in another thread so you probably just didn't post that here. How long have you been doing this and how has the progress been? What is it about your upper 1 that you feel needs correcting?

If it were a program for me the only changes I would make would be for my personal preferences. For example, I hate lunges, like some variation of a squat on both leg days, like higher reps for smaller muscles like side delts and calves, and like to have face pulls for shoulder health. But none of those changes are needed if its been working for you.

It's my second year of training but i was not consistent in my first year and wasn't following a program so i haven't seen much gains especially my chest and shoulders. But now I'm following this routine and I'm gonna train abs like 2-3 times per week. And i was just making sure if my upper day 1 was good or not