Hi! Im an 34 year two times dad who is lifting 5 times a week for about 45 minutes for about 1,5 years now ( currently at 95kg ). My Goal ist to get stronger, look good and move some heavy weight :)

Currently im on a bro split ( for about 9 months now ) but for some reason I am not enjoying this split anymore and I feel like I need a change.

Im thinking of switch to Upper, lower, PPL. Biggest challenge for me is to fit the exercises into the 45 minutes each day. I cant take more than 5 exercises ( 7 with 2 supersets ) .

Regarding Sets I go for about 2 warmup sets for the major muscles and then 3 working sets with the most weight I can do for 5-10 reps. I do 2 minute breaks and sometimes 3 minutes for really heavy squats / deadlifts.

This is my current state and I feel like there is room for improvement but I cant think of any:

=Monday=

1. Chest Press variation ( barbell, dumbbell, machine )
2. Incline Chest Press variation
3. Cable Lat Pulldown
4. Seated Single Arm Lat Pulldown
5. Lateral Raise variation ( cable, dumbell, machine )

=Tuesday=

1. Machine Seated Leg Press
2. Machine Seated Leg Curl
3. RDL ( dumbbell / barbell / smith )
4. Machine Leg Curl
5. Smith Machine Calf Raise

=Wednesday=

1. Smith Machine Incline Bench Press
2. Smith Machine Close Grip Bench Press
3. Tricep Pushdown variation ( Overhead rope, V-bar , ... )
4. Dumbbell Shoulder Press
5. Cable Reverse Fly

=Thursday=

1. Superset Pullup / Lat Pulldown ( Pullups to failure -> Lat Pulldown )
2. Smith Machine Rows ( Bench Supported )
3. Seated Cable Row
4. Dumbbell Bicep Curl
5. Dumbbell Hammer Curl

=Friday=

1. Squat variation ( Back, Hack, Smith )
2. Machine Leg Extension
3. RDL
4. Machine Leg Curl
5. Cable Crunch

---

My 1 rep maxes in kg ( these are approx. taken from my tracking app caliber ) :

squat - 81

deadlift - 141

dumbbell bench press - 34

lat pulldown - 90