You need to change your way of thinking. Stop thinking about the number of sets, reps ranges and rest periods. Stop thinking about splits, major muscles, main lifts, free weights, machines, hypertrophy.
If you want to gain strength, pick the exercise you want to get strong at and add weight every time you do it. When you can’t add more weight, lower the weight and build up again. For instance, on exercise A start at weight x. The next session do x + 5. Keep doing that. Say you get to x + 50 and can’t lift it. Go down to x + 5 or x + 10 and build up again.
If you want to lose body fat, 100% diet. Reduce calories. Works for all people that are honest with themselves.
It doesn’t take a neuroscientist to do this. It takes a dog. Go to the gym, work, get better at lifting. Stop thinking.