Here’s a 3x/week general strength program that features just two training days: an upper body push paired with a lower body hinge, then an upper body pull paired with a lower body squat. The intensity fluctuates throughout the 7 week structure to promote strength, power, and hypertrophy, while the exercises remain the same.
OK, details.
Day A: Upper body push, lower body hinge. For example: military press and deadlift. Another example: dips and cleans (kettlebell or barbell). Note: Whatever exercises you start with, stick with!
Day B: Upper body pull, lower body squat. For example: Chin up and front squat. Another example: Bent over row and bulgarian split squat.
Workout Rotation: Week 1 = A, B, A; Week 2 = B, A, B. Train on nonconsecutive days.
Training Schedule:
Week 1 – 2: 4 sets of 5 reps @ 7rm.
Week 3 – 4: 4 sets of 8 @ 10rm.
Week 5 – 6: 4 sets of 3 @ 5rm.
Week 7 (deload): 2 sets of 5 @7rm.
Repeat for another 7 weeks.
PS – If interested, I’ll build something like this out more in detail for members of Generalist University this month.
PPS – I would add much if anything to the above aside daily brisk walking and maybe a 1x/week short, high-intensity metabolic conditioning complex. For the latter, you could pick from my free 101 kettlebell workout PDF.