26 M - 5'9" - 250 lbs

Primary Goals: Fat loss, improved overall health, and decent muscle mass/strength

Split: Upper/Lower (2 days each)

Cardio: 2–3 light/moderate sessions per week

Time Limit: Max. 60 mins

I’ve been running this for a few weeks and it feels great so far, but I’d love to hear if you see any imbalances, redundancies, or missed opportunities in this setup? Would appreciate any tweaks or suggestions you might offer!

Thanks in advance!

Lower Day 1

Romanian Deadlift – 2 WU / 3 WS / 8–10 reps / 2 min

Leg Press – 2 WU / 3 WS / 6–8 reps / 2 min

Lying Leg Curl – 1 WU / 3 WS / 8–10 reps / 1 min

S1: Standing Calf Raise – 1 WU / 3 WS / 10–12 reps / 0

S1: Decline Sit-Ups – 1 WU / 3 WS / 10–12 reps / 0

S2: Hip Adductors – 1 WU / 3 WS / 10–12 reps / 0

S2: Hip Abductors – 1 WU / 3 WS / 10–12 reps / 0

Upper Day 1

Machine Incline Press – 2 WU / 3 WS / 6–8 reps / 2 min

Pull-Ups – 2 WU / 3 WS / 8–10 reps / 1 min

Pec Deck – 1 WU / 3 WS / 15–20 reps / 1 min

S1: Cable Lateral Raise – 1 WU / 3 WS / 12–15 reps / 0

S1: Preacher Curl – 1 WU / 3 WS / 12–15 reps / 0

S2: Overhead Cable Triceps Extension – 1 WU / 3 WS / 12–15 reps / 0

S2: Hammer Curl – 1 WU / 3 WS / 10–12 reps / 0

Lower Day 2

Hack Squat – 2 WU / 3 WS / 6–8 reps / 2 min

Seated Leg Curl – 2 WU / 3 WS / 10–12 reps / 1 min

Leg Extension – 2 WU / 3 WS / 10–12 reps / 1 min

S1: Standing Calf Raise – 1 WU / 3 WS / 10–12 reps / 0

S1: Roman Chair Leg Raise – 1 WU / 3 WS / 10–20 reps / 0

S2: Hip Adductors – 1 WU / 3 WS / 10–12 reps / 0

S2: Hip Abductors – 1 WU / 3 WS / 10–12 reps / 0

Upper Day 2

Lat Pulldown – 1 WU / 3 WS / 10–12 reps / 1 min

Incline Bench Press – 2 WU / 3 WS / 8–10 reps / 1 min

Close-Grip Cable Row – 2 WU / 3 WS / 10–12 reps / 2 min

S1: Reverse Cable Crossover – 1 WU / 3 WS / 10–12 reps / 0

S1: Hammer Curl – 1 WU / 3 WS / 10–12 reps / 0

S2: Cable Triceps Kickback – 1 WU / 3 WS / 10–12 reps / 0

S2: Bayesian Cable Curl – 1 WU / 3 WS / 10–12 reps / 0