This is what we are currently doing at Asgard Athletica. It is set up to be worked into a busy lifestyle, with the goal to be able to complete each workout in an hour. It rotates lifting days with conditioning days. Ideally, this two days on, one day off, but we have to adjust every now and then.

The basic format of the lifting days is set up on GZCL-like linear progression models, with more variety on the Tier 2 and Tier 3 stuff to accommodate for a more advanced lifter. The progressions are not as aggressive doing it this way. The conditioning days are a set series, with progressions built in as well, adding either time or intensity or decreasing rest each time.