Day A
Barbell Squat or Safety Squat Bar Squat
3x5

Glute ham raise
1xAs Many As Possible (AMAP)

Bench
3x5
1xAsManyAsPossible w/50% of previous load

Lat Pulldown
4x12-15.

Tricep extensions
1x50

Day B
Barbell Squat or Safety Squat Bar Squat
3x5

Strict Press
3x5
1xAMAP w/50% of previous load
Deadlifts or Trap Bar lifts or Mat Pulls
1x5 or 1x15-20 (alternate each training week)

Kettlebell Swing
1-2x25-50, emphasis on explosive pop from hips (1 set on the 1x15-20 week, 2 sets on the 1x5 week)

Sit-ups
2x12

Band pull aparts
1x50

Day C
Barbell Squat or Safety Squat Bar Squat 3x5. If you can't do a barbell squat, that's fine. Do a kettlebell squat instead.

Bench 3x5
1xAMAP w/50% of previous load

Barbell rows: you will likely not complete this, that's fine. Your goal is to eventually complete it.
3x12-15
1x20-30

Barbell Curl you will likely not complete this, that's fine. Your goal is to eventually complete it.
1x10-15
Stair Machine as long as possible.
Note: Just do something to blow up the quads here, don't overthink it

Weights need to be light enough for you to complete all prescribed reps
Calculate your calorie expenditure and subtract 500 at https://tdeecalculator.net/