I would look into something like Jim Wendler's 5/3/1. It is extremely flexible in terms of how many days a week and the assistance used. Wendler is also a very large proponent of holistic training, meaning including the mobility, warm up, main lift, assistance, and conditioning.
As Mr_J pointed out, nailing down your diet is going to be extremely important for you to recover from both lifting and work a labor intensive job. In addition, sleep and rest are also going to be your best friends for recovering.