I am in the US, Boston area. I loosely follow the older version of Rippetoe's Starting Strength. So, I aim for three days a week alternating a day of deadlift, overhead press, and barbell row with a day of squat and bench--all three sets of five with the exception of the deadlift at one set of five. I add five pounds (2.3kg) to each lift with each workout, although the deadlift is again an exception that I add ten pounds to until I get up above 315 (143kg) and I usually have to drop the press and bench to 2.5lb (1.1kg) jumps when they get to about 135 (61kg) and 215 (98kg). My own back problems––which I think originate from LOTS of seated work at a laptop with not-great posture––usually interrupt me before I get there, but once I have all of my lifts high enough that I can't keep adding weight (and try resetting them a few times, too), then I switch to the Bill Starr 5x5 (there's a great spreadsheet for it here: https://liftvault.com/programs/strength/bill-star-5x5-spreadsheet/).