I am 55, training regularly since january to stay fit/young. After some joints issues, rest, 2 weeks of light loads/rehab i planned my next 4-8 weeks like this.
a b A B a b off
A B a b A B off
a = upper body 12 reps
b = lower body 15 reps
A = upper body 8 reps
B = lower body 10 reps
third week would be over reach adding 20-25% sets/volume
fourth week rest but work out for 5 days abs and calves that will have been resting to allow me to do high volume on other parts the first 3 weeks.
Daily would be 50 minutes WO at gym, about 4 hours later 25 min. at home.
If all goes well repeat weeks 1 to 4 with about 8 % heavier, minus 2 reps per set, some new exercises.
Generally 6 sets per exercise about 60% compounds.
At gym 4 exercises lower, 5 exercises upper, at home lower 2 ex., upper 3 ex.
Never reach failure to save CNS, no focus on eccentric for speedy recovery.
Thanks for your honest input.