I posted this once b4. It works for me, so I’m not looking for any critiques, but just offering it as a possibility in your situation:
Recovery times will vary from person to person. I’m 48, and just started lifting again after a long layoff, but I’ve had good success with 2 days on, 1 day off (HIIT/Core day), as follows:
Day1: Chest/Tris/Front Delts (Heavy/Lower Reps)
Day2: Lats/Bis/Forearms (Heavy/Lower Reps)
Day3: 35min. HIIT/Core
Day4: Quads/Hams/Calves (Heavy/Lower Reps)
Day5: Traps/Lateral Delts/Neck (Heavy/Lower Reps)
Day6: 35min. HIIT/Core
Day7: Chest/Tris/Front Delts (Light/Higher Reps)
Day8: Lats/Bis/Forearms (Light/Higher Reps)
Day9: 35min. HIIT/Core
Day10: Quads/Hams/Calves (Light/Higher Reps)
Day11: Traps/Lateral Delts/Neck (Light/Higher Reps)
Day12: 35min. HIIT/Core
First 6-day cycle heavy, with lower reps (12-6 range), next cycle light, with higher reps (15-8 range). I also use different exercises or a different exercise order on light v. heavy days.
I’m actually hitting each muscle group twice every 7 days this way, but I’ve broken the groups, exercises, and loads down so that I’m fully recovered for the next cycle. The exceptions would be my rear delts and spinal erectors, but based on my current exercise selection, these get enough indirect work to not warrant additional exercises at this point.