I don’t think you will maintain adequate intensity training 3 hours.
Try this for a month.
day 1
deads
dips
day 2
squats
close grip pull downs.
1 set to absolute failure trying to get 6-10 reps.
Move the weight in slow fashion of about 6-2-6
@Palmer1991 Acknowledging that this post does not answer your questions, I'd suggest a different approach. The Old Guy and I seem to share something of a common perspective. "I don’t think you will maintain adequate intensity training 3 hours."
This is more in line with what I would do, have done and have coached. The basic program below won't leave you overtrained. Add in some abs, calves, arm work and even side laterals at home or at work during the day if you want, drp them if you are dragging your ass.
You don't need hardly any weight to pump those smaller muscles and you don't really need normal equipment, usually there is something laying around. Single leg calf raises til you want to cry can be done anywhere, find something to hang off for 2 minutes at a time to keep up shoulder health. A 4 litre milk jug full of water weighs about 9lbs, full of sand around 14, add water to that around 17. Plenty enough to get a pump if that's the goal , keep the muscles full and vascularity up.
The basic workout is much like what Rippetoe (love him or hate him) programs with "Starting Strength".
About 75 minutes including a general warmup before you start, maybe 90 if you need a bit more rest during the heaviest sets:
D1
Squat - Pyramid 25-8 reps , 5 sets Including warmup of 25
Low incl Bench - Pyramid down to 5 reps, 5 sets
Deads - Pyramid down to 5 reps, 5 sets
Wide Grip Pulldowns(or chins) - Pyramid down to 8 reps over 5 sets
D2
Squat - Pyramid 25-8 reps , 5 sets Including warmup of 25
Shoulder Press - Pyramid down to 8 reps, 5 sets
Your choice of Row - Bent Barbell Row Preferred - Pyramid down to 8 reps over 5 sets
Close Grip Pulldowns{or chins) Parrallel or Underhand Grip- Pyramid down to 8 reps over 5 sets