Note: This is not for preparation for any particular event, or even any sport. I'm posting this as a supplement to the general "how do I lose fat and gain muscle" sorts of questions, which are multiple. I just suggested dropping too much isolation work on another thread, so wanted some examples out there of what sorts of things I mean.
Also, this stuff is not original.... I have to credit Lyle McDonald with these suggestions (I haven't been in touch with him in nearly 10 years, but he was my "first guru", and knows his stuff).
Most Basic: two times per week, full body
squat, SLDL, a compound push (bench, military, push press, parallel bar dips) , a compound pull (bent row, chins, cable row...); tinkering
deadlift, leg curl, a different compound push, a different compound pull, tinkering
Reps vary from 2-3X6-8 to 2-3 sets of 5 on everything (not including warmups). Then move to 2 sets of 3 and one burnout set of 8 for a better mix of strength and size.
This is plenty to get big and strong.
Less basic -- if you want to add a third day. Options:
Option 1: 3 full body workouts. This is a Bill Starr type approach. You can go heavy/light/medium if you want, probably recover better.
Option 1-variant: 3 full body workouts. Make Mon/Fri heavier, make Wed a tinkering workout and a little bit lighter. Try sets of 5 or 6-8 on Mon/Fri and sets of 10-12 on Wednesday. Do the heavy compounds on Mon/Fri and stuff like front squat or leg press, shoulder press, and arms on Wed.
Option 2: basic upper/lower split. Just alternate (depending on your workout days):
This is working everything every 5th day, or three times per 2 weeks.
If you want to be in the gym more than 3x a week:
A four day basic routine becomes:
Mon/Thu: lower body + abs
Tue/Fri: upper body
You can do the same workout both times, or make each one different -- so for example: Monday a squat emphasis, Thursday a deadlift emphasis. Emphasize flat bench and row on Tuesday, incline bench and chin/pulldown on Friday.