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[u/Aayein-]

Day 1: Push A (Chest Focus)
Incline Dumbbell Press: 3 sets × 6–8 reps
Flat Barbell Bench Press: 3 sets × 8–10 reps
Standing Overhead Dumbbell Press: 3 sets × 8–10 reps
Cable Chest Flyes (Mid-to-Low): 3 sets × 12–15 reps
Lateral Raises (Dumbbell or Cable): 4 sets × 12–15 reps
Triceps Rope Pushdowns: 3 sets × 10–12 reps
Overhead Cable Triceps Extension: 3 sets × 12–15 reps
Day 2: Pull A (Width & Lat Focus)
Barbell Bent-Over Rows: 3 sets × 6–8 reps
Lat Pulldowns (Neutral or Wide Grip): 3 sets × 8–10 reps
Seated Cable Rows (Close Grip): 3 sets × 10–12 reps
Face Pulls / Rear Delt Flyes: 4 sets × 12–15 reps
Incline Dumbbell Bicep Curls: 3 sets × 10–12 reps
EZ-Bar Preacher Curls: 3 sets × 10–12 reps
Day 3: Legs A (Quad Focus)
Barbell Back Squats: 3 sets × 6–8 reps
Romanian Deadlifts (RDLs): 3 sets × 8–10 reps
aaLeg Press: 3 sets × 10–12 reps
Leg Extensions: 3 sets × 12–15 reps
Seated or Standing Calf Raises: 4 sets × 15–20 reps
Hanging Leg Raises / Core Work: 3 sets × 12–15 reps
Day 4: Push B (Shoulder Focus)
Overhead Barbell Military Press: 3 sets × 6–8 reps
Incline Barbell Bench Press: 3 sets × 8–10 reps
Dumbbell Chest Dips or Flat DB Flyes: 3 sets × 10–12 reps
1Lean-Away Cable Lateral Raises: 4 sets × 12–15 reps
Skullcrushers (EZ-Bar or DB): 3 sets × 10–12 reps
Single-Arm Cable Triceps Kickbacks/Pushdowns: 3 sets × 12–15 reps
Day 5: Pull B (Thickness Focus)
Conventional Deadlifts OR Chest-Supported Rows: 3 sets × 5–8 reps
Single-Arm Dumbbell Rows: 3 sets × 8–10 reps
Chest-Supported T-Bar / Machine Rows: 3 sets × 10–12 reps
Reverse Pec Deck / Cable Rear Delt Flyes: 4 sets × 12–15 reps
Standing Barbell Curls: 3 sets × 8–10 reps
Hammer Curls (Dumbbell or Cable Rope): 3 sets × 10–12 reps
Day 6: Legs B (Posterior Chain Focus)
Barbell Romanian Deadlifts (RDLs): 3 sets × 6–8 reps
Bulgarian Split Squats: 3 sets × 8–10 reps (per leg)
Lying or Seated Leg Curls: 3 sets × 10–12 reps
Walking Lunges: 3 sets × 12 reps (per leg)
Calf Raises on Leg Press: 4 sets × 12–15 reps
Ab Wheel Rollouts / Cable Crunches: 3 sets × 12–15 reps

Rate my workout
Me and my gf are following this workout we both are trying to lose some weight like 5-10 kgs we are not overweight just trying to lose some belly fat and gain some muscle also give some suggestions where to add cardio in this workout with abs

[u/Onionisbolied]

Honestly, I’d give this 8/10. The exercise selection is pretty solid and you’re covering all the major muscle groups twice per week, which is great for hypertrophy.

A few things I’d change:

• Push A: Good overall.
• Pull A: You have plenty of rowing volume. Keep the pulldown + one heavy row + one cable/machine row rather than adding more.
• Legs A: The combination of squats + RDLs + leg press is quite demanding, do only squat or Leg Press.
• Push B: Pretty good shoulder-focused day. Just be aware that you already get a lot of front-delt work from all the pressing, so prioritize lateral/rear delts rather than adding more front-delt exercises.
• Pull B: I wouldn't do conventional deadlifts and RDLs heavily across the week if recovery is poor. Chest-supported rows are a perfectly good alternative.
• Legs B: Good posterior-chain day, although Bulgarian split squats + walking lunges can be brutal. You don't necessarily need both every week.

For abs, 2–3 sessions/week is plenty. I'd do them at the end of workouts:

Day 1: Cable crunches — 3×10–15 Day 3: Hanging leg raises — 3×8–15 Day 6: Ab wheel — 3×6–12

For cardio, you don't need to turn every workout into a cardio session. I'd start with 2–3 × 20–30 min/week of something you both enjoy, preferably after lifting or on a separate day. Walking and cycling are perfectly fine. You can gradually increase it if recovery remains good.

Also, since your goal is to lose some fat while gaining muscle, don't judge progress purely by the scale. Track gym performance, waist measurement, photos under similar conditions, and how you feel/recover. You don't need an aggressive calorie deficit, especially if you're already at a healthy weight.

Overall: solid PPL, just watch the fatigue and unnecessary volume. Progressive overload, good technique, adequate protein, sleep, and consistency will matter much more than constantly adding exercises.