Fitness is actually much simpler than people believe.... At least from a "figuring out" perspective. In this case, getting stronger involves a focus on adding just a little bit of weight when your body adapts. Those 2 1/2 lb. increments are going make a huge difference within a month, let alone an entire year.
Focus on doing this workout 3 days a week using the usual routine (M/W/F) or (T/Thu/Sat). Along with that, take the time to feed yourself all the good foods that help you recover.
A nice daily meal plan to fit this would be something like...
Breakfast - Omelettes, Eggs and Oatmeal, Protein drink w/ Almond Butter and Banana
Snack - Protein Drink, Cottage Cheese and Apple, Almonds and Berries
Lunch - Big believer in salads for lunch. They don't weigh you down and they are uber satisfying. My favorite is a simple chicken breast w/spring mix, parmesan cheese, olive oil and vinegar.
Dinner - Meat + Carb + Vegetables. Some good examples are Chicken and Rice bowl w/ grilled vegetables, Pasta w/ Meatballs, and the list goes on and on.
You get the idea. Enjoy!
The Workout
Barbell Bench Press
3 Sets
Barbell Squats
3 Sets
Deadlifts
3 Sets