I think its about time I went back to my most productive routine ever.
No fancy ideas, no going past failure, no wierd excercise, just low volume, compound excercises done with low frequency
Back many years ago I got into my best ever shape using the following routine
Wednesday
bench press 2 warm up sets then 2 sets of 6
front shoulder press 2 warm up 2 sets of 6
close grip bench press 1 warm up 2 sets of 6
Thursday
squats 2 warm up 1 set of 15
pulldowns 2 warm ups 2 sets of 6
barbell curl 1 warm up 2 sets of 6
trap bar deadlift 2 warm up 1 set of 15
shrugs with same weight as deadlifts 1x6
then hold the bar as long as my grip would hold, trying to improve each workout
I did no ab work, and no calf work, but had a 6 pack, and my calves also grew, probably from the indirect work they got from the squats and deadlifts
Thats it untill the following wednesday and thursday.
Starting with weights for the main sets that let me get 2x6 comfortably,built up untill the main sets got difficult then adding SMALL weight increments every workout if possible, but only if I got the 2x6
Last time I did this routine I progressed slightly each and every workout for over a year.
Weights on large excercises were put up between a half and 1kilo per week, while the smaller like curls went up by as little as 200g.
Folks at the gym I trained at then used to laugh at the tiny weights I would add,and my short workouts, but after that year when I had slowly but surely build up to weights greater than most of them were using and had build size on my frame while they generaly all stayed the same, the same people were asking where I bought the small weights lol.
AS before I am not expecting fast results, but will build up slowly with the aim of getting back to my best ever shape in just over a years time.
Will I manage it? who knows, but Im going to have fun trying