Get the book "Your Body is Your Barbell" by BJ Has four. He breaks exercises down into four categories: two lower body (hip dominant and knee dominant) and two upper body (pulling and pushing). He breaks the hip movements into a hip thrust and a hip hinge. His knee dominant exercises are broken down into 2 legged variation exercises and 1 legged variations. The pushing exercises and pulling exercises are broken down into vertical and horizontal movements. Each exercises has progressions you might start out doing a walk squat and progress to a deep jump squat and you might start with a bar hang for a pulling exercise and progress to a one arm pullup.as for how many times a week, how many sets and reps, it depends on your goal. Do you want to burn fat, build size, strength?
His body building program involves 2 upper body days (Monday and thursday) and 2 lower body says (Tuesday and friday). 5 sets of 12+ reps with focus on time under tension is the goal.
For fat burning you would workout 3 days a week alternating between 60 seconds of work and 15 seconds of rest for 30 minutes.