I think you should train 4x a week.
The general layout is on, on, off, on, on, off, off, repeat
So, Monday, Tuesday, Thursday and Friday would be your workout days (hypothetically).
Monday = Deadlifts + PC
Tuesday = Pressing + Squat Technique work
Thursday = Squats + Rows
Friday = Pressing + Pull-ups + Rows
Monday: Deadlifts + PC
You will do QVT on Deadlifts for 3-4 weeks and then begin SDT. Check Ativ's journal for tips on this, read what SDT is and then we will apply. If you have questions, feel free to ask. After Deadlifts, you will do some Cable Pullthroughs for 3-5 sets of 10-12 reps. This means you start off with a reasonable weight for 3 sets of 10 reps and then you slowly build on this volume with the same weight over many many weeks and get it to 5 sets of 12 reps after whcih you can add weight and go back down on the volume to 3 sets x 10 reps.
Tuesday: Pressing + Squat Technique work
You still start out with Bench Press. Again, you will do QVT for 3-4 weeks as a sort of quasi honeymoon period and then you will migrate to SDT.
After Bench, you will do some Dumbbell Pressing work at a very low incline bench for 3 sets of 8-12 reps. This means you start out with a weight somewhat heavy enough to do 8 reps with and then you add reps every week till you get 12 reps for 3 sets. At this point, increase the weight a little and drop back down to 3 sets of 8 reps each.
Lastly, go read Eric's article on Deep Squat Progression and do the Cook Mobility Drill. If you can do all this correctly, in a couple of weeks of doing this and getting adjusted to this sort of training, you can move over to Overhead Squats for some light technique work.
Thursday: Squats + Rows
Front Squats is the key lift of the day.
Week 1 = 4 sets x 3 reps
Week 2 = 5 sets x 2 reps
You can keep the weight the same for all sets, or for some of the sets or you can wave the load or you can do whatever you like within these parameters.
After Front Squats, I think you should do some Cable Rows for 4-5 sets of 6-10 reps. Same principle applies for the progression for this as well.
Friday: Pressing + Pull-ups + Rows
Overhead Press with the same progression guidelines as Front Squats. Follow this with some Pull-ups and Facepulls. Pull-ups can be 4-5 sets to utter failure or you could do them weighted. What is your preference or ability?
This is all for now. Let me know if you have any questions.