One that you can stick to and one that you enjoy! I could delve deeply into talking about density, intensity, accumulation phases and periodization but if you’re not doing training/exercise that you enjoy then it’s highly unlikely that you will not stick to it. It is quite similar to diet in the sense that you won’t stick to a diet if it is too restrictive and you don’t enjoy it. I will admit sometimes I don’t feel like going in to do a workout (usually cardio!) but 98% of the time I look forward to training and do enjoy it. This is why if a client tells me that they enjoy playing cricket for example I will not tell them to not do it. It is their life and it is to be enjoyed!