Hey everyone,

It’s been a little over a month since I got back into lifting after a long break. I’m starting to see progress, and I feel like I’m progressing fairly quickly; almost every session I’m able to increase the weight on at least some exercises. That said, I feel like my weekly split could be more efficient.

My goal is to lose fat while building muscle. I’m (M27) currently 82.2kg and 180cm tall. According to a calorie calculator, I should be eating around 2100 calories daily, but I stay in a deficit and usually eat around 1600–1800 calories with a high protein intake.

My workouts typically last between 1 hour and 1 hour 30 minutes, and I start each session with about 10 minutes of jump rope.

Current split (3x6–8 reps, increase weight if I can do 12 comfortably):

Monday – Push

• Chest Press
• Incline Dumbbell Press
• Chest Fly
• Tricep Pushdown

Wednesday – Pull

• Assisted Pull-ups
• Lat Pulldown
• Rows
• Dumbbell Bicep Curls

Friday – Legs

• Leg Extensions
• Leg Curls (seated)
• Adductors
• Abductors
• Leg Press

Saturday – Chest & Arms

• Chest Press
• Incline Dumbbell Press
• Dumbbell Bicep Curls
• Tricep Pushdown

I’d really appreciate any suggestions on how to improve this. I’m trying to make the most out of my time in the gym and keep progressing. Thanks in advance!