Each workout day I focus on 2 main compound movements, one upper and one lower body. Stretching and the main movements are mandatory, everything else is optional. I can usually get the whole session in in 70 min, bt often cut off the last 1-3 movements and get it down to 50 min.
A day is squats and bench. B day is deadlifts and OHP. On the main movements, I try to either add weight or reps every time, and I take the last set to failure.
When I hit a wall in upping weight or reps, I mix in 1-3 of each of A day alt and B day alt. The movements in the alt days require lower weights, because they are harder, but make sure I am using all nessicary muscles and actually gaining strength, not just popcorn muscles.
As far as timing goes, I alternate between A and B days, but the exact days I go are flexible to accomidate work. The most I will go is every other day. The least I will go is once per week.
stretch
priming: lying leg curl (machine) / 2x10-15 / 45s rest
main lower: squat / warmup 1x12,1x8 / 2x5 / 2m rest
main upper: bench press / warmup 1x12,1x8 / 2x5 / 2m rest
bonus: RDL / warmup 2x10 / 1x10 / 1.5m rest
back: lat pulldown / 3x6-12 / 1m rest
bi/tri superset: bicep curl + skullcrusher / 3x6-12 / 30s rest-1m rest
stretch
priming: straight arm pulldown (machine) / 2x10-15 / 45s rest
main lower: deadlift / warmup 1x12,1x8 / 2x5 / 2.5m rest
main upper: OHP / warmup 1x12,1x8 / 2x5 / 2m rest
back: seated cable row / 3x6-12 / 1m rest
bi/tri superset: hammer curl + tri rop pulldown / 3x6-12 / 30s rest-1.5m rest
bonus: dumbell step-up / 3x12 / 1m rest
stretch
priming: lying leg curl (machine) / 2x10-15 / 45s rest
main lower: pause squat / warmup 1x12,1x8 / 2x5 / 2m rest
main upper: incline bench press / warmup 1x12,1x8 / 2x5 / 2m rest
bonus: RDL / warmup 2x10 / 1x10 / 1.5m rest
back: lat pulldown / 3x6-12 / 1m rest
bonus: rear delt fly / 2x10-15 / 45s
stretch
priming: straight arm pulldown (machine) / 2x10-15 / 45s rest
main lower: deficit deadlift / warmup 1x12,1x8 / 2x5 / 2.5m rest
main upper: seated OHP / warmup 1x12,1x8 / 2x5 / 2m rest
back: seated cable row / 3x6-12 / 1m rest
bi/tri superset: hammer curl + tri rop pulldown / 3x6-12 / 30s rest-1.5m rest
bonus: dumbell step-up / 3x12 / 1m rest