well....
When I was 19yrs old, I was training hard at Muay thai and weights, fighting in the light heavy weight division.
Riding my motorcycle .... I hit a metal lamp post on my way home one...
You could try splits as per Nick Mitchell (PT) worked for Glenn Parker workout mensfitnessmagazine. com .au / 2012/ 02/ 15-weeks-to-ripped/
There is a PDF download of what he did for the 15 weeks,...