Not sophisticated but has worked for ~35 years (50 next month): Day 1: Run 1hr 2: Legs 3 O

Well SupportedBattle ropes and the assault bike are effective high-intensity exercises.

Partially SupportedA training protocol includes running for 1 hour on day 1, legs on day 2, rest on day 3, presses, dips, chins, rows, and neck exercises on day 4, running for 30 minutes on day 5, HIIT for 15 minutes on day 6, and arms, calves, and neck exercises with 3-8 reps and 6-10 sets per body part on day 7, with 75% multi-joint movements.

Partially SupportedTraining includes 1-3 warm-up sets with low repetitions and 2-4 work sets per movement, taken to or near failure, with eccentric emphasis always applied.

Partially SupportedUsing a phone only for music or podcasts during training helps keep in-gym duration under 90 minutes.