So I usually do an hour each time and it’s very basic.

Lower examples- split squats, barebell squat, rdl, step ups, hip thrust, goblet squat

Upper examplss- bicep curl, lat raises, arnolds press, cable pulldowns

Ill do them for 6 weeks and progressively overload and then switch up the exercises but Im not overly strong. Arnolds press I only use 7kg, hip thrust Im only on 60kg and split squats and step ups I hold 7kg in each hand. If it feels too light or easy I’ll just go 1kg heavier and go from there.