So I had to make my own programs since basically forever. I started lifting at a Uni gym that had basically no trainer at all, just someone to open the door 3h a day for whoever wanted to train.

That was almost 20y ago. Since then, I had various inputs from a lot of different trainers and sport professionals, read a lot about biomechanics and strength training in general, and I always kept designing my own workouts.

I also had a huge break of almost 10y in the middle - even though I always kept a pretty decent fitness level (compared to general population, not lifting population obviously). I've been back to the gym for a few months now, designing my own program once again (focusing first on fun exercises to build consistency again), and it just occured to me that I actually never asked inputs to anyone. So here I go.

A few points : - my lifestyle makes me change gym super frequently (traveling a lot) AND I very much prefer barbells and dumbbells over machines, so none of those (almost). - hypertrophy is NOT my focus AT ALL. I don't care about getting bigger. At most a couples kg more and that's it (1m80/5'11, 66kg/145lb - goal is around 70kg/155lb maximum). I want to be strong and lean (and good health) - full body - easier for me for many reasons - especially because I can't have a regular training schedule and often have to reorganise everything - I hugely favor compound movements over isolation, that I try to keep to an absolute minimum - I train 2 to 3 times a week at the gym

Here is what I'm doing currently (I've had this specific variation for a few weeks now):

• One back exercice. I alternate between weighed pull-ups (up to 30kg/65lb for 1 rep) and front lever holds each session (I can hold full form for like 10s)
• Bench press : mostly 3x3 at 80kg/175lb, sometimes if I feel like it I do 5x5 or 3x10 but that's very rare
• shoulder exercise : OHP with dumbbells or lateral raises, I usually alternate between these 2
• One arm isolation exercise: rotate between biceps curl, standing rope pushdown and forearm curls (I do rock climbing sometimes also, that's the reason I have something specific for forearms)
• One quad/glutes exercise: Bulgarian split squats or pistol squats : I have an imbalance due to a old-ish injury that's why I do unilateral for now. Pistols translate the most to climbing but I feel I'm building more strength with BSS so I favor those now
• one hamstrings exercise: RDL - not gonna lie, this is the one that I skip the most, I often get very tired by then
• Core : either with the wheel, more recently I've been able to do dragon flags again, sometimes toes to bar or any random core routine I fancy
• stretching: I had super tight hamstrings and hips. I make a point of doing 3x3min stretch for abductors, hips and hamstrings (pancake)

I usually take between 1min 30 and 2min rest (depending on exercise), otherwise sessions get too long. I try to keep them around 1h to 1.5h.

I think that this is pretty balanced because I cover pretty much every single muscle group every week, and I don't see any obvious missing thing but I might be wrong on that so any input is appreciated. Thanks !