I was doing Wendlers 5-3-1 program before my gut ruptured I gained a ton of strength over 2 years it is a gradual program with many different templates and is simple to follow. Emphasis on the compound movements with accessory exercises to address weaknesses. My hernia wasn’t from a poor program it was going to happen eventually from loaded hay or using a jackhammer or some basic manual farm/ranch chore. 5-3-1 has templates for older lifters I will look them up in the books I have on 5-3-1. Wendler 5-3-1 programs emphasize conditioning as an important part of the program such as sprinting up hills etc etc.