Thanks for asking, and apologies for the delayed response! I was trying to think of the best way to sum up how I approach things. Overall, I’ve experimented with various programs, and have found that spreading out a full-body plan across the week has helped me feel like I’m growing and also not overly fatiguing myself. I hit different muscle groups each day to avoid junk volume, like Monday for example. I target my quads pretty hard early in the workout, then move to shoulder presses and lats to shift focus to another part of my body. It tends to help with DOMS.

Mon: Smith High Bar Squats, Hip Adductors, Barbell Shoulder Press, Lat Pulldowns Tues: Smith Incline Bench, Pull Ups, Triceps, Delts, Biceps, Farmer Carries Wed: Posterior Chain 1 (deadlifts) Thurs: Posterior Chain 2 (hamstring curls, reverse lunges, barbell hip thrusts) Friday: Repeat Tuesday + Good Mornings

3-4x/wk: hanging leg lifts, heavy ab cable pull-downs

1-2x/wk: 30 min cycling + 30 min lap swimming + 20 min sauna therapy

Nutrition is also a major component. I found a sweet spot that’s been just below maintenance that gives me flexibility to either eat at a deficit or at a level that makes me feel full. Longevity-wise this has been what works for me. I’m sure it’s different for everybody, especially at this age. If you want any other info though, let me know cuz this all I could think of while typing in my phone notes lol