Kettlebelephant
Level 6 Valued Member
I can*t recommend Tactical Barbell enough.One further reflection, what we're discussing here is very similar to the Tactical Barbell approach.
Their basic exercise cluster is 3-5x3-5 of squat, bench press, and pull up. Deadlift is lower volume, with a couple options.
Done twice a week they call it "Fighter Template" three times a week is "Operator."
Inventing things is fun, but sometimes off the shelf works just fine.
In fact I did it for 9 months last year.
It has a lot of options regarding exercise selection and frequency (2, 3 or 4 days), sessions are brief and not draining.
My suggestion for you is get "Starting Strength", "Tactical Barbell: Definitive Strength Training for the Operational Athlete" and "Tactical Barbell Presents: Ageless Athlete".
Starting Strength for the description of the lifts.
Tactical Barbell to understand the system.
Ageless Athlete for the programming, because it's written by an older lifter who wrote it specially for middle aged to old people and also gives great examples how to incorporate KBs, carries and ab work.
@Xene I like Krypteia, but IMO it's too overwhelming/not simple enough for a new lifter and also is too advanced for @Partha. His lifts are way too low to be effective with 531 templates.