Not a book but it does look like the People’s Forum is hosting a talk on ecology for their Science Against Capitalism series - https://peoplesforum.org/events/microbial-ecologies-science-against-capitalism/

Here’s a spreadsheet you can use for it too. It’s broken into 4 days but you can adjust the days on the input tab. Has been a huge help for me with this program

Started going 531 recently and recommend it if you’re looking for a good lifting routine that won’t take up a ton of time. Not sure how short of a workout you’re looking for but if you’re doing 531 across four days the squat day usually takes me about an hour and a half with warm-ups, squats, accessory exercises, and cool down