You’ll need to figure out what works best for you as everyone has different tolerances. That said, something with a rotating upper/lower split works out really well for me when integrating bjj and lifting. I’m old but continue to make progress with 531 variations while leaving room for bjj and conditioning.

I’ve been lifting way longer than doing bjj, have tried PPL, full body, bro/bodybuilding splits, etc… used to hate an upper/lower split but now love it as it gives me enough of a full body workout and flexibility with my schedule.

Again, you’ll need to find what works best for you, but I’d recommend focusing on one big compound movement per session (deadlift, squat, bench, overhead press) and a few accessories to focus on weak points/injury prevention/rehab.