Thread: Help me un**** my program

ok so quick back story im 6 foot 1 183 pounds when i started i was 360 pounds i wanted to lose weight and put on muscle it took me a bout 1 and a half years to lose the weight and ive put on some decent muscle but basically no strength =( i understand strength training is different from muscle size training so like a 5x5 is good for strenth but im afraid of loseing my hard earned muscle going for a all strength approach allot of my routine has been assecary work as my home gym isnt that great and its covid but i have access to a few compund lifts that i have enough plates go heavy with but my strenth has not progressed so enough chat ill post my routine and ask how i can change it to build both strenth and size rather then just size


Monday Chest sholders tris
4 sets 12 reps flat bench press
4 sets 12 reps landmine press
3 sets 12 reps incline press
4 sets 12 reps sholder press
4 sets 15 reps lateral raises
4 sets 15 reps shrugs
3 sets 12 reps scull crushers
3 sets 15 reps tricep kickbacks


Tues Back/biceps
4sets 12 reps wide lat pulldown
4sets 8 to 10 reps barbell curl
3sets 12 reps hammer curl
4sets 12 reps isolation curl
3 sets 12 reps deadlift

weds Legs
4 sets 12 reps barbell squat
4 sets 20 reps calf raises



thurs -monday repeat

friday -tues repeat

saturday same as weds day except a lighter weight 4 sets 20 reps lateral raise
sunday rest

around 60 to 70s rest for each set

so yeah i know my routine is dodge af but it has worked in its goal witch was to lose the weight and put on some muscle size but no i kind of want to get rid of it and gain some strength with out losing too much of the size of the muscle pls help a noob out =D also shoulder press is by far my fav exercise so a decent rep sceme for them would be greatly appreciated also XD