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).
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Most Basic: two times per week, full body
Day 1:
squat, SLDL, a compound push (bench, military, push press, parallel bar dips) , a compound pull (bent row, chins, cable row...); tinkering
day 2
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):
Tues: upper
Thurs: lower
Sat: upper
Tues: lower
Thurs: upper
Sat: lower
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
OR:
Mon/Thu: legs+back
Tue/Fri: Pushing
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.