60-70 minutes is plenty in my opinion. You can do a lot of different programs with that timeframe.
That said I usually superset bench with rows, squats with pullups and deads with ab wheel rollouts. I also superset all the accessory movements (like facepulls/tricep pushdowns etc)
Bench + 1 arm DB row + hammer curls
Anything in the squat rack + chin ups + hanging leg raises
Deadlifts + barbell ab roll-outs
I usually don’t take any rest until after the last lift of the rotation, where I’ll give myself ~60-90 seconds
I like Brian Alsruhe’s style of lifting with antagonistic giant sets. Usually going something like:
1b. Shoulder press
1c. Intense short cardio
1d. Core work
Rest 30s-1min and repeat for 4 cycles. It’s very efficient. He’s a big proponent for doing those antagonistic movements as heavy/nearly as heavy as your main lift. For example, I’ll do rows as ant. on my bench day, and if I do 275 x 4 on bench, I gotta do 275 x 4 on rows. Obviously, not everyone can do rows as heavy as they bench right away, but trying to work towards that is a huge benefit. I attribute all gains I’ve made in bench, squat, and deadlift to having a stronger upper back. Secondly, it’s hard to find an antagonistic movement for squats and deadlifts, so aim for something explosive that mimics and primes those movements: kettlebell swings or snatches, box jumps, broad jumps, etc. Might just seem like more cardio, but it’s still useful.
Every training day is a giant/superset for me.
* Superset between strict press and lat pulldown
* Giant set of strict or behind the neck press, dips, DB lateral raise and band pull aparts
* Giant set of a squat (buffalo bar, safety squat bar or SSB front squat), atlas stone lap+extension and reverse hyper
* Superset flat bench, close grip bench and incline bench with standing ab wheel
* Giant set of deficit axle deadlifts, reverse hyper and front or buffalo bar squats
When I started running into time issues I switched to 531. Been running FSL and it’s been easy enough to fit it all in.
Bench/OHP 531 + pull ups + band pull aparts
Bench FSL + Hammer curls + lateral raises
Pressing accessory + lunges + ab variation
Squat/Dead 531 + press accessory
Squat/Dead FSL + press accessory (continued) + abs
Rows + leg accessory + face pulls
If I’m working hard enough then the whole workout will usually take between 45-60 minutes. I’ve been trying to push it closer to 45. So adding in warmups it fits well within the 60-70 minute range.