I'd certainly recommend big, heavy movements 3 times a week.
It's easy enough to split into three days;
Monday working
tuesday working
Wednesday Back/bicep
thursdayworking
friday working
Saturday Legs
Sunday Chest/tricep/shoulders
Movements I'd recommend would be;
Chins or Pull Ups on back day
Some form of row, whichever you prefer also on back day
Squating on the leg day
Deadlifting on the back day
OHP/Bench either dumbells/barbells (switch it up if you get bored easily) on chest/shoulder/tricep day
2-3 isolations for the smaller muscles of the arms.
Main thing is just keep it simple, but hit it hard as you'll have 7days each time till you can train again.
Example;
Deadlift 5sets of (whatever you wish) I'd personally do 3 reps. I've got great hypertrophy from doing just 3 reps on Deadlifts with heavy weight.
Chins 6 sets
Rows 6 sets
X curl variation your choice 2-3sets
Y curl variation your choice 2-3sets
2-3sets of leg raises
This sort of workout takes me around 1hour to 1hour and 30mins to do.
Your strength gains will be slower on such a routine but you will get big if you work hard on those 3 days.
Another option would be FBW 3days a week, but with 2 days one day after the other it "could" be awkward for your recovery. As it won't be consistant enough for your body to fully adapt to the workloads on those two consecutive days, if that makes sence. Such routines seem to work better when people train every other day instead.
