Thanks for the quick reply, Paul.
I hadn’t thought of it that way, honestly. For the high-frequency option, I was fixated on CT’s 20-Minute Muscle Builder as an idea (original or low-rep), so was thinking only of the two extremes.
Is 30 minutes enough to fit in one big and two small movements? And would something like this be enough to keep building strength?
A. Deadlift 5x3-5
B. RDL 3x6-8
C. Shrugs 3x6-8
Or:
A. Deadlift 5x3-5
B1. Back extension 8-12 reps
B2. Lying leg curl 8-12 reps
B3. DB shrugs 8-12 reps