6 days a week push/pull/legs
Go from most demanding compound down to isolation work
I would usually start each workout with static holds and lever work (might be too difficult for you at the moment)
Push days I did 5x5 or 3x10 on 2 big compound movements. Then 2-3 assistance work done near to failure (8-15 reps usually), focusing on tension & pump.
Example (after static work & warmup):
Ring tricep extension
Ring rows/inverted rows
Ring face pull variations
Ring bicep curls
Various bounds & jumps
Weighted bulgarian squat
You can scale each of those to fit your skill/intensity level (doing weighted as needed). After some practice and body awareness you will find the sweet spot, and these workouts are tremendous fun + sculpt your body quite well...
Good back/bicep work, he has some good content as well