@azel For weight training on MWF, I try to keep it under an hour. I have a bad habit of stretching out my rests between sets and I found I feel much better with shorter more intense sessions.
Aesthetic split:
Upper A - Bench, rows, incline, pull ups, lat raises, dips, curls
Upper B - OHP, DB single row, flyes, 21s, skullcrushers
Lower A - Squat, split squats (THE WORST), SLDL, calve raises
Lower B - Deads, lunges, goblet squats, resistance band adductor
All lifting days ending with ab work.
So the weeks look like: UA, LA, UB / LB, UA, LA rinse and repeat
For cardio, 5k if running, 30 min which is typically jump rope 10 minutes + 20 minutes of a circuit I threw together (jump squats, high knees, mountain climbers, sprints, random dancing).