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I'd say the most basic program wants a squat, a hinge, a pull and a press. The power clean kind of covers the hinge but I'd be inclined to replace it with DLs/RDLs, and I'd swap bench or ohp (I'd be inclined to replace bench) in favour of a row or a pull up.
Otherwise seems fine for a one day a week thing. You will probs still be able to progress even with the overall low volume, should you choose to.
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I think you’d do better splitting it into a two-week rotation and focusing on quality of movement and really pushing each set.
One week: squat, bench, rows.
One week: power clean (or deadlift would be my preference), ohp, pull ups.
zooeyzooey
Ptown
@NotThamesWater
How reasonable does this sound for a weekly one hour session (as I'm getting to the gym about once a week at the moment, for about 1 hour at the most).
With such small amount of lifting, any progression seems pointless, as do expectations of growth / strength increase. This is all about keeping things moving & not turning into a complete pudding.
Looking at compound lifts, as there's no time for accessory or vanity lifts, and doing 3x8 / 4x6 / 5x5 (anything around mid 20s lifts)
This feels like most things are covered. What am I missing / doing completely wrong?