Monday: Pendlay rows and accessory lifts (pulldowns, bicep curls with dumbbells, shoulder and bench press with dumbbells, front rows, tricep extensions and other things). I prefer getting these accessory things done on one day because I find them incredibly boring (compared to my compound lifts like PRs, OHPs, squats and deadlifts) and want to get them out of the way! (doesn’t mean they are not challenging, I just don’t like doing them nearly as much)
Tuesday: Krav maga (part of my schedule but not lifting! Very high intensity though).
Wednesday: Free-weight barbell squats and flat bench press
Friday: Deadlifts and overhead press.
I record it all on a little notebook app on my phone. Each session takes about an hour or so. My routine is very much focused on the major powerlifts, I prefer doing these big lifts (and lifting heavy with it!) because it is just seriously fun! I might even end up competing if I get good enough stats, but at the moment I’m having fun reaching my goal of a 100kg deadlift 🙂
If your back is weak, definitely do some pendlay rows and deadlifts, but your form HAS to be absolutely correct otherwise you will be setting yourself up for long-term injuries. Also always stretch and do some warm-up sets before you do weights, otherwise you will hurt yourself too!
Good form is absolutely critical for free weights (barbells especially), as is knowing how to fail on some lifts (like OHP and squats and bench). I would get someone who knows what they are talking about to teach you if you are interested in the major powerlifts, it is so important to do so!
Machines for the most part are a no-no, especially for squats and stuff. But things like pulldowns etc are alright. Don’t bother with a smith machine, they are beyond useless and do little to nothing for you. Free weights are MUCH more effective.
Though I don’t follow it, look up a program called Stronglifts 5×5: 3 days a week with good progression, it is very effective!
Also remember to eat your protein – you will struggle with building musle if you don’t do so. Good rule of thumb is a gram of protein for every lb of bodyweight.