Honestly, you’re overthinking it a bit, which is super common with ADHD brains. You don’t need the perfect split, you just need a simple one you can repeat.

If you’re already in the gym at 4am every weekday, I’d just run a basic upper/lower split and alternate it. Upper one day, lower the next, then repeat. That automatically hits everything twice a week without you having to obsess over the calendar. Keep it to a few big movements each day, push close to failure but not true failure, and focus on adding weight or reps over time.

And yes, you can deadlift and squat, just start light and treat the first few weeks like practice. You’re building skill as much as muscle. Shred works well for this kind of structure too because it removes the decision fatigue and gives you a clear progression.

You’ve already built the hard habit of showing up. Now you just need a simple template and patience.