I'm doing push pull legs. I try to do that twice a week. I do bench but I don't do heavy deadlifts or squats. Sometimes my cardio is just the 25 minute bike to the gym and back. 3 days a week I train with a trainer and we usually do cardiovascular workouts like sled pushes, box jumps, deadlifts for reps, that kinda stuff. To answer your question probably 3 days a week 50 mins then 3 days a week with my trainer (20 mins early 30 mins training, and some finishing moves/stretches). This Monday he is finally listening to me and we doing squats.