One of my favorite training cleavages is the split Push, Pull, Legs.
You can build muscle and strength without undue strain on parts of the body. You can also train with a higher frequency, which corresponds to faster results.
This is one of my favorite Push trainings, which consists of large complex exercises. These exercises will give you the most “blow for your dollar”, which will include several muscle groups that allow you to increase the space for progression.
The goal for 2-3 sets per exercise with a rep range is about 8-10 reps per set.