Upper body 2x a week
Horizontal pushing: push ups
Horizontal pulling: rowing
Vertical pushing: 1/2 kneeling press
Vertical pulling: pull ups
most people need to do more pulling than pushing exercises.
For lower body 2x a week
step ups, goblet squats, deadlifts, 1 legged RDLs, Squats and 1 legged RDLS one day, step ups and dead lifts on the other day.
Do glute bridges, planks, side planks, bird dogs, Pallof presses between sets for your core. 30-45 minutes is all you need per session.
Or continue doing what you were doing but do less volume, figure out where you were starting to get imbalanced and tweak it there.