Use a Four-Day Split of Strength/Hypertrophy, Long Duration, Muscular Endurance, and Medium Intensity
A sample four-day split: day 1 strength in the 5–10 rep range; day 2 long-duration work; day 3 11–30 rep muscular endurance/bodyweight/yoga/Pilates/gymnastics/group class/circuit work; day 4 medium-intensity conditioning plus a short max-heart-rate finisher. Favor mostly whole-body, multi-joint exercises. Place long-duration work after strength because it can be restorative when the whole body is sore.
“Maybe this is something like day one, you're gonna do a strength training session and you'll stay in the five to 10 or so repetition range... The second day of your exercise would be maybe your long duration... Your third day of exercise is now instead of being that five to 10 repetition range for your lifts, you do something like 11 to 30 reps range... Your fourth exercise day... would be your last exercise session of the week. And you would do something more of like a medium intensity.”