routine itself doesnt matter much as long you apply the principles that revolve around creating the factors responsible for strenght and size
which are time under tension
and progressive overload
(of course recovery and nutrition and consistency too it's obvious)
regardless of rep range, the appropriate volume depends on time under tension with proper form.
If you dont hold the excentric and be explosive on the concentric
if you dont seek failure
then you wasted a day

for cardio
it's about doing it at least three times a week to progress and pushing your tolerance treshhold further every time

exactly one year ago we were on a pebble beach kissing and gazing at the night sky