Well, you could just keep a 2-on, 1-off and keep going with that. Over time the frequency will be there.

I really hesitate to recommend going more than two days in a row to the gym before taking a day off. Try going 2-on, 1-off non stop for a month and see how that treats you.

If you lowered the overall volume, you could probably get away with a three day split.. Muscles would be constantly hit twice every 7 days. If you DO choose that, I would refrain from any significant overlapping (ex. choosing closegrip bench for triceps).

With light/moderate volume, a four day split would be better. Doing the four day, you'll hit your muscles twice every 11 days... And that doesn't account for the overlapping you could do.

With whatever you choose, you should most definately re-familiarize yourself with the free weights. You probably lost some strength for sure, and the weights will probably be wobbling all over the place (lol, I've been there), but muscle memory should minimize anything long term.

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