Here is a routine that would be good for you. You can train it 3 days a week or just twice if you had an unusually hard PT or something.
Horizontal press 5 sets of 5 reps
Vertical pull 5 sets of 5 reps
Horizontal pull 3 sets of 12
Squat movement 3-5 sets of 3-5 reps
Vertical press 5x5
Horizontal pull 5x5
Vertical pull 3x12
Deadlift movement 3-5 sets of 3-5 reps
Just rotate between A/B/A and B/A/B on a week to week basis Monday, Wednesday and Friday.
For your actual horizontal/vertical movements just pick an exercise and stick with it for a while. Could be 6 months or longer, but basically until you stop making progress with it. Generally you don't want to switch just to switch, you want to milk a movement until you stop benefiting from it then move on to another variation.
Some examples of horizontal pushes are bench press, dips, push ups, db press, rack lockouts, board presses, reverse band bench, etc.
Vertical pressing would be some kind of overhead lift like seated db press, seated barbell press, incline or log press. This variation will probably have to be done sitting cause on your leg.
Horizontal pulls are any kind of row. DB row, chest supported row, cable row
Vertical pulls are things like pull ups, chin ups, and lat pulldowns.
Squat variations are something like high bar back squat, low bar back squat, front squat, or SSB squat.
Deadlift variations could be regular deadlift, TNG deadlift, block pulls, reverse band deadlifts, or deficit deadlifts.
Accessory work is anything extra to address weak points, rehab, prehab, or just beach muscles. It shouldn't interfere with the main lifts or be taking up a shit ton of time. Some examples would be band pull aparts, neck work, Captain of Crush grippers, etc.
You should deload roughly every 6-8 weeks to give your body some relief from this type of training. To deload just do 1 week of your normal workouts but at 70% of the weight.