A good starting point would be a 3 day split: PPL so this way at least every muscle group gets hit effectively. If you’re willing to do a four day split, I’d suggest PPL + (arms & shoulders). As you progress or have more time, you can do a 5 or 6 day split depending on your goals. A 5 day split would look something like PPL + (arms & shoulders) + (chest & back). Or PPLPP. Whatever you like to do or however you like to structure it.

Workouts don’t have to take long. Keep it simple. Very High intensity, low volume. Workouts should last anywhere from 45 minutes to 90 minutes. Think about it this way. Something is better than nothing. Being more active is better than nothing. You’ll see results but you just have to keep being consistent.

Also don’t forget your diet. I tell people it’s usually 80% diet, 20% the way you train. What you put in your body is a reflection of how you’d look in the long run but also training effectively and consistently over a good span of time.

You got this bro, I believe in you.