I am 38 years old next week and have trained 23 years mainly bodybuilding style. My purpose now is to get stronger and at some day compete f.g. in raw bench & dead contest. This is my basic template:
WORKOUT 1
Bench Press Exercise 2-3 x 1-10
Squat, Deadlift or Good Morning Exercise 2-3 x 1-10
Rest 1-2 days
WORKOUT 2
A few sets of Kettlebell Long Cycle/Jerk and Snatch/Swing.
Rest 1-2 days