An old rugby workout I used to do where I could eat like shit and didn’t gain weight lol. Modify weight and exercises as needed. Try to do one “Heavy/strength” movement then a lighter “weight/explosive” movement. The third exercise can be whatever you want. I’d try to go up 5-10lbs every week depending on how I felt. If I had the time at the end I’d do 10 min of stair climber, sled, farmers carries etc.