Panthera tigris en Fuego,
I'm assuming you have some kind of training background, so this is what I want you to do. Spend a few weeks getting your form "down" and getting settled in. For that, I want you to do this:
I don't care what you do but follow these rules:
Don't do anymore than 5 reps per set.
Don't "max out" on your 5 reps for at least two weeks.
No workout should be "hard"; you should train hard but always smart.
ALWAYS start with the empty barbell and do around 10 sets per movement, per day.
Assistance work (done every training day)
KB goblet squat - 10 reps
Push-ups or dips - 5-10 reps
KB row - 10 reps
Do the above like a circuit, 5 times through but do not turn it into a conditioning circuit. Just get through it.
So you are going to do the above in an A/B/A, B/A/B style for about two weeks; more if you need to feel comfortable. Ride the AirDyne for 20 minutes on the off days. Do the Agile 8 every single day; once in the morning and once before you train.
Still with me?
After two weeks is up, do a "soft test" to determine your TM. Work up and find your approximate 5RM for each lift. Whatever you do for a 5RM, let that be your TM. Err on "too low" because it's my experience that the lower the TM, the stronger the person gets. I just put 100lbs on a bench press (220 to 320) in 4 months on someone and we started at 85% and ended with him being able to do his TM for 16 reps AFTER a Krypteia workout. If anyone knows Krypteia knows that that performance is insane. So anyone that tells you to raise your TM knows nothing about strength training and should never be allowed to talk again.
So now do this training program, exact same schedule:
Squat/dead: 5's PRO, 3x5 @ FSL
Bench/Press - 5's PRO, 3x10@ FSL
Same assistance program as before. You can do KB standing press instead of push-ups/dips, if you want.
Do this for 3 cycles; ride AirDyne for 20-30 minutes on off days. Same schedule for Agile 8.
Keep it simple as hell, ride the fuck out of the Airdyne and don't turn your training into anything more than it has to be. I literally, LITERALLY have seen people make HUGE strides doing fewer movements and only adjusting the numbers based on bar speed.
Workouts should be "hard' but you should never, EVER be dead. Phone that shit in once you get in good shape. Good luck.