Bench and Press - 5's PRO with 5x5 FSL.
In between every set of bench/press do 10 reps of DB Squat with as heavy a weight as you can. I have kids that squat 185 that do 10x10 with a 100lbs dumbbell. So anyone can do this.
Squat and Deadlift - 5's PRO with 10x5 of FSL
In between every set, alternate between dips for 10+ reps and some kind of row for 10 reps.
Lift 3 times/week. 10-20 jumps before lifting. Agile 8, etc. Aerobic/recovery work on off days. I have kids who have very little experience do this and they also run so any schmo can do this.
I am very sick of the excuses I hear and I have kids do WAY MORE than this and have less training experience than most people. Either get on board or get left behind.