Honestly, whatever days you can do are the best days to train. Even if you do two back to back days you’ll be fine. Just get in those three days per week.
It isn’t very difficult. It’ll be challenging, but that’s the whole point: you need to work hard to progress.
Split squats are a lift with a pretty decent learning curve: do them three times a week and within a couple of weeks your balance will be sweet and it’ll just be a matter of adding weight. Single arm DB rows aren’t too bad. You’re probably better off doing them standing and leaning your non-working hand on a bench or rack like so
I’ll set it out a bit better, since what I put down was just an example of how it rotates.
- Progression scheme
Split squat: start with a weight you can use to do 8 hard reps per leg. Use that until you can do 10 hard reps per leg. When you can do 10 hard reps add 2.5 kg per hand and go back to 8 reps until you can do 10, and so on. After the hard set use a lighter weight to do 2 more sets of 10-15 reps.
KB swings: start with a weight you can use to do 12 hard reps. Use that until you can do 15 hard reps. When you can do 15 hard reps go up 5 kg (or 4 kg if that’s the bell weight) and start back at 12 reps. After the hard set use a lighter weight to do 2 more sets of 15 reps.
Push: start with a weight you can use to do 8 hard reps. When you can do 10 hard reps add 2.5 kg per hand and go back to 8 reps, etc. After the hard reps, do 50 total reps of dips. Don’t add weight to the dips until you can do all the reps in two sets.
DB row: pick a weight you can use to do 20 hard reps. When you can do 25 hard reps add 5 kg and start back at 20 reps. Follow these with 50 reps of pull-ups. Don’t add weight to the pull-ups until you’re knocking out one set of 15 at least.
- Exercise order
Each day start with a different exercise. That is the only exercise you aim to progress that day (add reps on the hard set).
The other three exercises you still do, but you don’t worry about how many reps you get on the hard set. You can even use a little less weight on the hard set if you’re feeling beat up, or do only two sets per exercise or fewer pull-ups or dips. This isn’t a license to slack off: be honest with yourself - did you really bust your arse on your first exercise or do you just not feel like doing the work on the other three? That happens to everyone, the divider between success and failure is realising when you just don’t feel like working and doing the work anyway.
- Recording
Get an exercise book. Before you even enter the gym write out what work you will do that day. Write out a goal for your hard set on the first exercise. As you train, make notes about how you feel. If you do less after the first exercise, write down why.
- What it will actually look like:
Day 1
Split squat
1x8-10/leg, goal is 10
2x10-15/leg with lighter weight
DB incline
1xwhat you can
50 total reps dips
KB swing
1xwhat you can
2x15 with less weight
DB row
1xwhat you can
50 total reps pull-ups
Day 2
DB row
1x20-25/arm, goal is 25
50 total reps pull-ups
Split squat
1xwhat you can/leg
2x10-15/leg with lighter weight
DB incline
1xwhat you can
50 total reps dips
KB swing
1xwhat you can
2x15 with less weight
Day 3
KB swing
1x12-15, goal is 15
2x15 with less weight
DB row
1xwhat you can
50 total reps pull-ups
Split squat
1xwhat you can/leg
2x10-15/leg with lighter weight
DB incline
1xwhat you can
50 total reps dips
Day 1, week 2
DB incline
1x8-10, goal is 10
50 total reps dips
KB swing
1xwhat you can
2x15 with less weight
DB row
1xwhat you can
50 total reps pull-ups
Split squat
1xwhat you can/leg
2x10-15/leg with lighter weight
From here you’d go back to starting with splits squats, and so on.