You could do bodyweight squats, and maybe get a weighted vest to make it harder.
SW (1/4/12): 326 lbs. (48% BF)
Steak and Eggs SW (5/11/13): 198 lbs.
CW (6/2/13): 185.4 lbs. (??% BF)
GW: 185 lbs. (~15% BF)
0.4 lbs. to go, ??% BF to go
Homemade Squat and Bench Press Stand — End of Three Fitness
You do have buckets and lumber in the UK, no?
Ok, my advice for a 3 day split. Everything (except bodyweight exercises) should be reverse pyramid, 5, 8, 12, 15 (for example)
Day 1: Chest and Back
Pullups (however many sets to get to 20. If you can't do a pullup, do assisted pullups with a chair).
Neutral Grip chins (see above)
Bent over DB Row (I like this better than bent over barbell row because it doesn't hammer the lower back)
DB Incline bench
Day 2: Shoulders and Legs (if you rest less than 1 minute between sets, you can barely do this in under an hour)
Squats (I know, if you can't, try hack squats and focus on quads)
Deadlift (ascending pyramid here, not reverse. Final set should be around 4 reps)
Push press or military press
lat raises (yes, I know, bb exercise, but I'm a big fan of avoiding shoulder injuries)
reverse flies (see above)
Barbell Cuban Press (see above)
L-Lat Raise (see above)
Side DB Abduction (see above)
DB External Rotation (see above)
Day 3: The gunz. Because if you are a man, you want something there. Even as a primal man. Superset the bicep exercises with the tricep exercises
Hammer Curls supersetted with Dips
One arm db curls supersetted with Narrow Grip Bench Press
Barbell Curls supersetted with Skull Crushers
My advice on a three day split All three days take less than an hour, though the leg/shoulder day is tough to get done that fast. But the last four exercises are much lower weights and are for specifically exercising the rotator cuff et al.
I was just providing this as an option, not trying to convince you to do anything. Personally, I workout like a bodybuilder, with 5 way bodypart split. Sure I do my compound movements for strength, but I also do lots of isolation work too. I like the fact that hypertrophy specific exercises are great for insulin sensitivity (as well as other health benefits). That is my bag. But I'm also reasonably strong (450 lb deadlift, 350 lb squat). They aren't mutually exclusive, you know
Also, why a 5/8/12/15 type of pyramid. 15 reps of squats or deadlifts in a single set (total being ~40 work reps), especially for a beginner? Why not just do 3 sets of 5 reps and increase the weight a little every time? It has proven quite effective.
I'd say 99% of lifters can become strong, healthy, and muscular by just doing heavy squats, deadlifts, bench presses, presses, and chin-ups. If you can't become strong with just those exercises, you're doing something wrong.