Not sophisticated but has worked for ~35 years (50 next month): Day 1: Run 1hr 2: Legs 3 Off 4 Presses, dips, chins, rows neck 5 Run 30min 6 HIIT 15 min 7 Arms, calves, neck 3-8 reps 6-10 sets per body part 75% muti-joint mvmts 1 week off every ~16 weeks. 6’1” 215lbs 10%bf

1-3 warmups with LOW reps and 2-4 work sets per movement, to failure or close. Rarely forced reps. Always eccentric emphasized. Phone only for music or podcasts when training helps big time to keep the in gym duration <90min total.

Final note: if I’m feeling sick at all I don’t train or run. Swims sometimes replace runs. Weighted hike may replace long run day. Skip rope or Sled or Assault bike for HIIT. Try it and let me know what you think. It’s fairly civil… I like most don’t get paid to train. So time spent must be good investment.