My thoughts/approach, as someone over 40 and following this template. I have been training full body 3x/week for years using 531, tactical barbell, Chad Waterbury, or Dan John programs or templates for the most part.
I set up my training like this:
Workout A (main strength-circuit portion):
OHP 5x6 @ 115 lbs
Front SQ 5x6 @ 135 lbs
Weighted pull ups 5x6 @BW+18 kg
Workout B (main strength-circuit portion):
BP: 5x6@205 lbs
KB Front SQ: 5x6@44 kg
Weighted pull ups: 5x6@BW+18 kg
Your weights will vary. I have done these exact workouts (alternating them) 3x-through each, really. “owning” the weight. No grinding, no loss of form. I am going to use the Pavel step progression: I will add one heavier set (+10 lbs) for the barbell moves, and add one rep fo the WPU’s and KB front squats. So, now that I want to progress, my second set will have these heavier weights, the other four sets the weights listed abvove. If this goes well, I will keep replacing one set with the heavier weights until all 5 sets are donee with the heavier weights. I think as we get older, I don’t mind staying with the same weights longer and really dominating them until I move up. Meaning, I may stick with the same “step” for a few workouts.
For assistance, I will go by feel and swap out new ones every few weeks. Currently rotating between two circuits (DB curls, DB skull crushers, HLR; and reverse curls, lat raises, side bends). I stay in the 8-12 range for these. I do these immediately after the strength circuits.
Then finish with either 100 KB swings or farmer’s walks (taking no more than 5 minutes total, keeping the pace high). I start and end with 2 miles on the Airdyne. Total time ~60 min.
I think of it more as improving my work capacity rather than worrying about “really getting stronger”. For example, if I can rack the BP after 6 crips reps, move straight to weighted pull ups, then move onto to KB front squats with only a deep breath or two between the exercises, that’s real progress. Sure, my top single of BP may not be progressing as fast as other methods or when I was younger, but I’ll take these results over those any day.
(Sorry for the long post and not being CT)