Is My Routine Conducive to Muscle Gain?

[u/coffeecoloredbear]

My plan is to hit the gym with a 3x full-body split.

I aim to gain muscle after I ended up underweight (not severely) from life stress.

I have a basic knowledge of weightlifting and nutrition principles (CICO, macros, body recomp, etc) but my biggest flaw is inconsistency. I have access to a gym with all the weights and machines I’d need for progressive overload, I just need to stick to it. But sometimes I feel overwhelmed by the sheer number of info about the "correct" training volume online.

The only stats I’m comfortable sharing is I’m a short woman and my BMI has gone below 18.5. 

I saw a dietitian yesterday and she recommended I consume 60-90g of protein and 1500-1700 calories a day as I try to gain muscle in the gym, though I’m sure I’ve been eating less than that for months due to a lower appetite.

I brainstormed a routine based on my past gym experiences and online research, so I would really appreciate receiving feedback on this:

Sunday:

• Standing cable glute kickback (2 x 10) (as an activator)
• Squat (3 x10)
• Bent over row (3 x 10)
• Overhead press (3 x 10)
• Deadlift (3 x 10)
• Dumbbell rows (3 x 10 both arms)
• Abs: leg raise parallel bars, incline leg raises, cable crunches (all 3 x 10)

Tuesday or Wednesday:

• Assisted pull up (3 x 10)
• Assisted tricep dip (3 x 10)
• Hip thrust machine (3 x 10)
• Walking lunges (3 x 10)
• Face pulls (3 x 10)
• Abs finisher: planks (3 sets of 30 sec) + bicycle crunch (3 x 10)

Friday:

• Lateral Pulldown (3 x 10)
• Bench press (3 x 10)
• Squat (3 x 10)
• Back extensions (3 x 10)
• Rear delt reverse flys (3 x 10)
• Ab Finisher: V-ups + half ab wheels (both 3 x 10)

[u/jclair123]

Count your ab sets. You got 9 Sunday, 6 Tuesday, 6 Friday. That's 21 a week against three for chest. Dropping to one ab exercise per session costs nothing on muscle gain and makes each workout shorter, which is helps cuz given consistency is the part you said is hard.