Basically what @netfl0 replied: stress, adapt, recover, rinse, and repeat.

Right now I follow a variation of the Texas Method, which is an intermediate program:

  Squat 5RM: 355 lbs
  Bench 5RM: 275 lbs
  Deadlift 5RM: 425 lbs
  Press 5RM: 165 lbs

Monday is volume day:

  1. 5x5 squats at 90% of 5RM (~325)
  2. 5x5 bench at 90% of 5RM (~235)
  3. 3x10+ SLDL at 225 lbs

Wednesday is recovery day:

  1. 2x5 squats at 65% of 5RM (~265)
  2. 3x5 press at 90% of 5RM (~135)
  3. 3x10+ pullups

Friday is intensity day:

  1. 5RM squats
  2. 5RM bench
  3. 5RM deadlift

I recommend Starting Strength program if a beginner [2].

Full disclosure, I overdue it a bit by:

  * doing BJJ on Tuesday, Thursday, and Saturday
  * biking to work about 5 miles each way
  * daily 16 - 24 hour intermittent fasting and lifting at the tail end of my fast even for 5RM PRs

Note that I added these on gradually and it is definitely difficult to maintain, but I always opt for the challenge and have been able to add 5-10 lbs to my 5RM weekly when I get quality sleep, stick to my routine, and don't drink (I'm more into edibles anyway). Still, I think these extras just goes to show how much stress/recover/adapt a body can take.

Highly recommend Mark Rippetoe's books Starting Strength [3] and Practical Programming [4]. He really knows what he's talking about. I also recommend Alan Thrall for easier access to improving your form on Youtube [5].

[1]: https://www.t-nation.com/training/texas-method

[2]: https://startingstrength.com/get-started/programs

[3]: https://aasgaardco.com/store/books-posters-dvd/books/startin...

[4]: https://aasgaardco.com/store/books-posters-dvd/books/practic...

[5]: https://www.youtube.com/user/athrall7

edit: formatting