What is a good workout regimen for a 22 y.O. Male?

Fitness of the day! We are inundated everyday with new regimens that tout superior outcomes to those of yesterday and include much hype such as p90x, insanity, zumba, spin, interval training, cross-fit, flywheel, etc. I don't believe in any other program other than one that you can conveniently perform on a regular basis that will not inflict undue damage on your musculoskeletal system and once your health tolerates.