Hey I found this article and routine on the Old School Trainer site:
I am not a fan of yoga but it looked interesting as being someone who is 56 and always looking for good efficient routines for someone my age. I was thinking of maybe doing 5/3/1 for the main lifts. What do you think of this type routine in general?
Week One
Monday
Bench press 3x5 with 80-85% 1RM (followed by 3x12 with 55% 1RM)
Seated dumbbell press 5x10
Kroc Rows 5x10
Preacher curls 3x15
20 mins cardio
Tuesday
1 hour Yoga (or static/dynamic mobility)
15-20 mins cardio
Thursday
Back or front squat 3x5 with 80-85% 1RM (followed by 3x12 with 55% 1RM)
Barbell step-up or Bulgarian squat 5x10
Stiff-leg deadlift 5x10
Calf raise 3x15
20 mins cardio
Friday and Saturday
1 hour Yoga (or static/dynamic mobility)
15-20 mins cardio
Week Two
Monday
Overhead press 3x5 with 80-85% 1RM (followed by 3x12 with 55% 1RM)
Pullups or chins, weighted 5x10
Incline press 5x10
Barbell curls 3x15
Tuesday
1 hour Yoga (or static/dynamic mobility)
15-20 mins cardio
Thursday
Deadlift 3x5 with 80-85% 1RM (followed by partials 3x8 with 55% 1RM)
Back or Front Squat 5x10
Leg curls 5x10
Standing calf raises 3x15
Friday and Saturday
1 hour Yoga (or static/dynamic mobility)
15-20 mins cardio