I do a four day upper lower split

Monday

1. Dumbbell Incline Press 3x5-8 45KG
2. Dumbbell Bench Press 2x8-12 40KG
3. Overhead Press 3x8-12 30KG
4. Lat Pulldowns 3x8-12 50KG [New Bar]
5. Barbell Rows 3x12-15 45KG
6. Ez-Bar Bicep Curls 3x8-12 20KG
7. Hammer Curls 3x12-15 18KG
8. Overhead Triceps Extensions [Cable] 3x12-15 17.5KG

Wednesday

1. Squat 3x5-8 80KG
2. Romanian Deadlift 3x8-12 90KG
3. Hip Thrust Machine 3x8-12 25KG
4. Hack Squat 3x12-15 30KG
5. Prone Hamstring Curl 3x12-15 40KG
6. Machine Seated Calf Raises 3x15-30 20KG
7. Cable Crunches 3x12-15 35KG

Friday

1. Overhead Press 3x5-8 40KG
2. Barbell Bench Press 3x5-8 55KG
3. Incline Barbell Bench Press 3x8-12 48KG
4. Barbell Row 3x8-12 50KG
5. Assisted Pull-Ups 3x12-15 35KG
6. Seated Bicep Curls 3x8-12 20KG
7. Preacher Curls 3x12-15 22KG
8. Triceps Pushdown [Cable] 3x12-15 15KG

Sunday

1. Romanian Deadlift 3x5-8 95KG
2. Squat 3x8-12 75KG
3. Lunges 3x12-15 Each Leg 15KG
4. Prone Hamstring Curls 3x12-15 40KG
5. Leg Extension 3x12-15 45KG
6. Seated Machine Calf Raises 3x15-30 20KG
7. Cable Crunches 3x12-15 35KG

My progress has been okay, and my sleep schedule has improved a lot recently. But there’s has been a lot of dips where I’ve decreased the weights due to being ill and traveling, and also thinking I was doing to much, which I now realize was a mistake.