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Yeah, getting old is a bitch lol
I'm only 28, but I know what you're talking about. There's a definite difference between now and 10 years ago.
A full-body workout, though, should help you feel less sore. If your legs/knees are sore, improving their strength will definitely help. For instance, weighted lunges really help develop the muscles that stabilize the knees, which should definitely help them hurt less. Stronger stabilizers = less pressure on the knee itself.
That's also why I suggested having a rest day after your heavy lifting day on Monday. Friday is a much lighter day, but should still be "intense." Should be more cardio-intense than muscle-intense, though. At least, that's how it is for me. I can do 2 sets of 12, with me barely being able to push up the weight for those last few reps in the 2nd set (on every exercise), but it doesn't really hit me in terms of soreness like a heavy lifting day will. Those high-rep days are good, though, for building muscle, even though they use less weight.
Generally, heavy weight + low reps = increased strength. Lighter weight (not too light, though) + high reps = increased muscle growth.
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