Base full body workout. Starts at 2 sets and can be pushed to 3 as endurance grows. Hits all critical parts and prioritizes compound movements. Warm up for 5-10 minutes via running in place or jump rope…looking to get your heart rate above 100. Then run through mobility work emphasizing shoulders. Do a set for each compound at around 50% of working set by. ISO sets likely will not need a warm up set (Rear Delt Fly, Calf Raises), rest 60 seconds between warm up and working sets, rest 120+ between working sets when transistioning to a different exercise you can cut rest down to 69 seconds to save time. I do not recommend direct arm work on this schedule. If you wish to emphasis arms work a dedicated day mid week. In that case I recommend adding calves there to load balance.