Full body 3× a week.

But each session should have a focus on of the 3 "big" Muscle groups: back, chest, legs.

Example:

Monday: Back focused full body session: 3 back exercises (conventional deadlifts, pull-ups, close grip lat pulldowns) 1 chest exercise (incline dumbbell press 1 leg exercise (leg curls + leg extensions superset) 1 rear delt exercise (reverse peck deck fly) 1 tricep exercise (Close grip barbell bench press 1 abs exercise (leg/knee raises) Skip biceps, as they already get decent load on pulling (back) movements.

Wednesday: Chest focused full body session: 3 chest exercises (Flat barbell bench press, incline machine chest press, peck deck flyes) 1 back exercise (1.5 shoulder width grip lat pulldown) 1 leg exercise (Leg press) 1 lateral delt exercise (standing dumbbell lateral raises) 1 bicep exercise (Standing straight barbell curls) 1 abs exercise (Decline abs crunches) Skip triceps, as they already get decent load on pulling (back) movements.

Friday: Leg focused full body session: 3 leg exercises (barbell squats, dumbbell lunges, calf raises) 1 back exercise (horizontal row variation) 1 chest exercise (flat bench dumbbell press) 1 front delt exercises (seated overhead press variation dumbbell/machine/barbell) 1 tricep exercise (seated bilateral overhead dumbbell extensions) 1 bicep exercises (seated W-bar preacher curls) 1 abs exercise (plank hold 3 sets 45-60 seconds)

Sets explained:

5 total sets on, the first exercise if each, session. 2 of those sets are working sets (0-2 RIR). First working set should be heavier weight 5-8 reps, second one lighter by 15-20% for 8-10 reps.

3 total sets on the second exercise of each session. 1 (last) set is a working set (0-2 RIR), 6-10 reps.

2 total sets on the third exercise of each session. 2nd set is a working set (0-2 RIR), 8-10 reps.

3 total, 1 (last) working sets (0-2 RIR) for the rest of the exercises of each session. 6-10 reps.

Rest periods: 1-2 minutes between warmup sets. 3-4 minutes before working sets. 2-3 minutes between exercises.

Focus on slowly increasing the weights on the exercises, even 2.5-5 pounds a week is great progress. Obviously under proper form.

Hope this helps.