03-21-2017, 06:13 PM
3x/week is fine. 30-60 minutes should be more than enough time for just fitness.
Depends on what your goal is. 3x5 and 5x5 are really common rep ranges. Time tested and still work. Try this-pick the 3 weight-bearing exercises you believe are most important and beneficial to you. For each exercise, reckon the weight progression thusly:
25% Max x 5
50% Max x 5
75% Max x5
Wednesday your Max range will be 7x1 (7 sets of 1), and back to 3x5 on Friday. Add 5 lbs to the max per week (So if your max on an exercise this week was 115, next week it will be 120). You can do 3x5 on Wednesday if you prefer, but I like having a shorter set in the middle of the week for slight variety.