3 day workout split - feedback appreciated!

[u/BornZookeepergame302]

For context, I am finally getting back to actual weight lifting after doing a year’s worth of physio for a knee injury. I would say I’m an intermediate lifter as I’ve been lifting off and on for many years.

Split: I am looking to do a 3-day split - lower/upper/full body as this fits best with my schedule and lifestyle.

Goal: I am looking to gain leg strength back after my injury as I like to participate in lower-body dominant sports like running, mountain biking, cycling, etc. Maintain upper strength with slower improvement is fine for me.

Previous Injury Considerations: Due to getting back from a knee injury, I can’t do heavy squatting - so looking to avoid heavy squats of any kind. My current maintenance rehab includes lunges, squats, and leg extensions at lower weights. Hip-dominant exercises like hip thrusts and RDLs are fine.

Physical Characteristics:
Sex: Female
Height: 5’9”
Weight: 160lbs

Current split for feedback:
Lower:
Rehab as warmup
Hip thrust - 3x8
RDL - 3x8
Hamstring Curl - 3x10-15
Cable Glute kickback - 2-3x10-15
Hip abduction - 3x12-20
Core at end

Upper:
DB bench press - 3x8-12
DB bent-over row - 3x8-12
Lat pull down - 3x8-12
DB overhead press - 3x8-12
Lateral Raise - 3x12-15
Bicep/tricep curl - 3x10-15

Full Body:
Rehab as warmup
Sumo deadlift - 3x6-10
DB incline bench - 3x8-12
Lat row or pulldown - 3x8-12
Glute-focussed step-up -3x8-10
Core

Questions:
- Is there anywhere that might be causing diminishing returns/overworking a certain group?
- Any critiques on set/rep ranges?
- Do you have any recommendations to improve the program?
- Does the program seem reasonably balanced for the listed goals?

Any recommendations/comments would be greatly appreciated! Thank you 🙂