Review My Routine/Program - Need help identifying weak spots

[izzdan]

Looking for some feedback on a routine I just built. Top of post has a lot of background info on my goals and whatnot, the program is at the bottom. It's a mix of a lot of programs that I've used in the last four years, based on knowledge I've picked up along the way, and I just want to make sure what I've set up seems reasonable given my goals and that I haven't neglected something critical.

Any feedback is helpful, thanks!

Background:

• 32, M, 225
• When I started getting back into the gym after a multi year hiatus in 2019, my focus was on strength and has remained as such for a couple years. Now, I want to lose fat that I’ve been carrying while keeping most of the strength I’ve gained. My fat isn’t just something I gained in the last 2 years, either. It’s something I have carried for many, many years.
• In the last 2.5 years, I’ve done the following programs:
  
  P90x > SSL 5x5 > Reddit PPL > GZCL Rippler > Your Strongest Year
• Current 1rms:
  • Squat - 435
  • Deadlift - 515
  • Bench - 300

Fitness Goals:

1. Fat Loss
2. Maintain Strength
3. Increase Cardiovascular Health
4. Improve Flexibility
5. Increase Explosiveness

Workout goals:

• Manageable stress
• Diverse movements
• Balance of strength, hypertrophy, and conditioning
• No more than 90 minutes at the gym
• Rotate non-main lift variations ever 4-6 weeks

Desired Mix of:

• Heavy “Main” Lifts
• Bodybuilding Lifts (and pump)
• HIIT & HISS
• Mobility/Flexibility work

Progression:

• Main & Main Accessory - 531 BBB
• Auxiliary Accessories - Increase rep weekly to rep cap, then increase 5lb & start over

Resting;

• Main - 2-3 min
• Main Accessory - 1-2 min
• Supersets - none between movements + 1 min between each superset

Diet Goals:

• 2,800-3,000 calories/day
• Month 1 - 50p - 30c - 20f
  
  Month 2 - 40p - 40c - 20f
  
  Month 3 - 45c - 35p - 20f

-----------------------------------------------------------------------------------------------

Monday:​

• Main:
  
  Deadlift (531 BBB)
• Assistance:
  
  Snatch Grip Deadlift (5x10 @ 50-70%)
• Superset:
  
  Pullups (3 x 8-12+)
  
  Barbell Rows (3 x 8-12+)
• Superset:
  
  Face pulls (3 x 15-20)
  
  Y-T-Ws (3 x 12-15)
• Superset:
  
  Bicep Curls (3 x 8-12)
  
  Hammer Curls (3 x 8-12)
• Ab Work:
  
  P90x Ab Ripper X

Tuesday:​

• HIIT (row sprints + prowler sprints)

Wednesday:​

• Main:
  
  Bench (5-3-1 BBB)
• Assistance:
  
  Overhead Press (5x10 @ 50-70%)
• Superset:
  
  Tricep Extensions (3 x 8-12)
  
  Plyo Pushups (3 x 12+)
• Superset:
  
  Side & Front Dumbbell Raises (3 x 8-12)
  
  Tempo Push-ups at 4s down, 3s up (3 x 8-15)
• Superset:
  
  Dips (3 x 8-12)
  
  Dumbbell Flyes (3 x 8-12)
• Ab Work:
  
  Ab Rollout (3x12+)
  
  Wood Chops (3 x 12-15)

Thursday:​

• Plyometrics (45 min)

Friday:​

• Main:
  
  Squat (531 BBB)
• Assistance:
  
  Reverse Lunge Squats (5x10 @ 50-70%)
• Superset:
  
  Leg Press (3 x 8-12)
  
  Walking Dumbbell Lunges (3 x 8-12)
• Superset:
  
  Single Leg Romanian Deadlift (3x12-15)
  
  Box Jumps (3x12-15)
• Superset:
  
  Lateral Lunges (3 x 12-15)
  
  Hamstring Curls 3 x (8-12)
• Standing Calf Raises (3 x 8-12)
• Ab Work:
  
  P90x Ab Ripper X

Saturday:​

• Tabata - Barbell or Kettlebell Complexes
• Yoga 30-60 minutes

Sunday:​

• Non-taxing activity (yard work, take dog for a long walk, stretch, etc.)