Max-OT has been working pretty well for me over the past 2 years. Sessions usually last in between 45 mins to an hour, cardio is usually only done on off days, and eating is a year round carb cycling approach. You choose weight by something you can only get 4 reps with. then eventually as weeks go by, when you hit 6 reps you increase the weight by smallest increment and lower the reps down to 4 again. Progressive Overload.
4 set warm-up including 1 weight acclimation set, usually 10 light reps 6-8 med light reps, 3-4 moderate/heavy reps(about 20 lbs less than your working weight), and1 weight acclimation rep with about 5-10 lbs away from your working weight.
6-9 sets for big body parts
4-6 sets for small body parts
A weight acclimation rep between each exercise.
Heaviest Pressing movements first in the lineup of exercises usually. IE: On chest day, you'd do flat bench before something like flyes.
It's almost no isolation movements either, such as 1 arm preacher curls or conc. curls any type of movement where you're taking complete body motion out of the picture.