Getting back into fitness, trying to build out a split routine
27M, 6'1 195 lbs (~37% BF) - I am attempting a body recomp to get my weight down to 170 or below, with my body fat to <=20%. I used to work with a trainer some 5 years ago, but they moved away and so did I. I've been through a lot with my career and am now finally settling into a long-term routine since I found my footing. I am in a new gym with some different equipment, but have been able to bring with me some of the routine I used to do. Muscle memory has helped me retain proper form for the most part. I am trying to build out a weekly routine that covers all areas. Was hoping to get some feedback on if I am doing too much / too little.
Basically I am doing a 3-way split, twice a week makes 6 days Mon-Sat with Sunday being for recovery. I do 30 minutes of cardio after each session (I do the 12/3/30 routine on incline treadmill). As for my diet, I went to a nutritionist and got set to 1900 calories daily (~2100 on workout days). 120g of protein and higher fiber intake being the main focus of my diet goals.
Day 1 - Upper Body - Arms / Chest:
- Dumbbell Chest Press (4x12)
- Standing Dumbbell Bicep Curls (4x12)
- Machine Lat Pulldowns (4x12)
- Fly Machine (4x12)
Day 2 - Core / Abs:
-
Russian Twists (w/ medicine ball) (4x30)
-
Dumbbell Leg Overs (4x12)
-
Leg Lifts (4x12)
-
Crunches (4x12)
Day 3 - Lower Body - Legs / Thighs:
- Squats (w/ dumbbell) (4x12)
- Leg Press (4x12)
- Machine Leg Extension (4x12)
---
I've been doing this routine for a few weeks now and it has gotten easier to do. Soreness is no longer a major issue, and I'm planning on adding creatine to my daily regimen. I plan on doing progressive overload with the weights and number of sets / reps, but want to make sure this is a sustainable and efficient schedule before I get into it. I'm worried that I am maybe missing something from my routine and wanted a second opinion on if this is too much or too little.
Any feedback would be much appreciated. Thanks!
Posted Jul 10, 2026, 7:25 PM UTC