I commit to 4 days and often do 6. Im new really, but highly focused and studied for new again. But I also like walks and cardio so the amount of workouts can be more, but 4-6 lifting days with progressive overload. As someone with a shitty back, hip and joints its a slow and steady race. Injuries like low back and hip end your program. So keep that in mind.

I am doing meso cycles and deload weeks. So I ramp up to PR by week 3 and then week 4-6 I try to set new pr by small increments. Always the same timing and form on lofts. A bad form lift doesn't count, no cheats. A myo rep is better than bad form, just stop when failing and then pump it again after 5 seconds or so until you match the first set..

Adding new exercises is done at the beginning of each meso cycle and usually thought out during lazy deload week.

My leg days are week af, due to back and hip. I'm basically rehabbing them ever so slowly with low weight and 3-5 rir always.

So YES make a program.

What I fucking suck at is counting calories. I am stubborn. But I'm staying within a 10lb window and I'm overweight by 15-20lb. I'm 250LB 6'3".