I like to keep my workout duration anywhere around an hour on average per session, during this time I will make sure that I’m giving full focus on the intensity and tension throughout, jokes aside. The idea during workout is to always focus on the contraction and technique rather than pulling/pushing the weights on and off. Keep it steady and i can assure you will highly likely to stay away from injury.
Example of my training splits:
Gradually increase the weight as the reps decrease.

Day1: Chest/Triceps/Abs
-Flat barbell bench press 2warmup sets 4sets of 8-12 reps
-Incline dumbbell press 4sets of 6-10reps
-Incline dumbbell fly 4sets of 8-15reps
-Skull crusher 3sets of 8-12reps

-Dips 2sets perform till failure

-hanging leg raise 4sets of 15reps
-decline crunches 3sets of 5reps ( ensure focus on contraction)

Day2: Cardio

-Sprint training 10sets of 50meter sprint

-2mile recovery run

Day3: Back/Shoulder/Traps
-Chin ups 5sets of 10reps
-Dumbbell rows 3sets of 6-10reps
-Deadlift 4sets of 3-8reps

-Cable machine reverse fly 4sets of 10reps
-Barbell military press 4sets of 6-12reps

-Side lateral raise 3sets of 10-15reps
-shrugs 4sets of 20-30reps

Day4: Cardio

-Sprint training 10sets of 50meter sprint

-2mile recovery run

Day5: Rest

Day6: Legs/Biceps/Abs
-Barbell full squat 4sets 6-12reps
-Dumbbell walking lunges 4sets of 20steps
-Leg curl 4sets of 6-10reps

-Barbell curls 4sets of 8-12reps

-Concentration dumbbell curl 3sets of 8-12reps
-Dumbbell hammer curls 2sets of 8-12reps

-Weighted abnormal crunches 3sets of 30reps

-hanging leg raise 4sets of 15reps

Day7: Rest