I've started lifting heavy recently...and I only have access to a gym a couple times a week so I do a fullbody workout every time. Something that includes a squat movement, a hip hinge movement, a push movement and a pull movement. Apparently, you can do all this in less than an hour and get a decent workout. If you want, you can add some isolation movements and/or core stuff...but I found on Wednesday that I was pretty beat - I could only do 3 db curls O.O As for what to do on off days, I run, I do stairs at work (very challenging for me!) and I bodyrock once or twice a week (www.bodyrock.tv).