There are dozens of two day/week programs out there - as usual, my advice is to see which ones you can do/understand or can physically do. I will say that if you do train (lift) two times/week, I would HIGHLY advise that you do something on those other days (mostly easy conditioning work and lots of mobility). The latter is super important the older you get/more injuries/stiffness. It is a simple but boring task but works wonders.
As for one "do this" template, I can't really give you; I wouldn't say one is better than the all the rest. When you add in injuries, things really become askew. Just make sure you concern yourself with what you CAN do, not what you cannot do. The older one gets, especially with a long history of lifting/football, the more restrictions one has. And aging is inevitable; don't fight it. Just embrace your current abilities; don't be swallowed by the past.