I've been doing mainly these exercises: Bench press (close grip or broad grip), clean and press, deadlift, squat, upright rows, bent over rows. 4 sets each of 8 to 12 reps. 3 exercises per session. If I was to do this 3 times a week, maybe 4, would it be sufficient?! Because each exercise may only be done 1 or 2 times a week.
Doing each excercise twice per week (perhaps only deadlift once per week on a non-squatting day) over three sessions would be enough. May I suggest the following in terms of weight and sets (all reps 8 unless stated) (do at least 1 warmup set for each excercise): - Week 1: rest - Week 2: 4 sets @ 80% - Week 3: 4 sets @85% - Week 4: 4 sets @90% - Week 5: 4 sets @ 95% - Week 6: 3 sets @100% - Week 7 onwards: increase by 2.5% each week. If you can't get all your reps, then for that lift in the next week repeat the weight with one less set. Repeat this process until you can no longer increase the weights on any of your lifts. During the end there will be nothing wrong with one set per excercise(this will help with PRs) Please note that by % I mean the percent of your x rep max. E.g. if your can do 100 pounds for 8 reps, then week 2 you will lift 80 pounds.
