Adrenolin put me onto the 5x5 which I found very good and you hit full body 3 times a week, its hard to get into but the payoff is great found iv gotten alot stronger from it and its very enjoyable to.
monday: incline chest press, work up to your 5 rep max example 60kg,70kg,80kg,85kg,90kg. assistance for chest two sets of incline chest flys 12 to 15 rep range,
squats working up again, and rows for back, then some bicep work.
Tuesday:cadios and abs
Wednesday: shoulder press, squats and deadlifts same manner as above, some asistance work for back like chins (two sets) and tricep work.
Thursday: cadio and abs.
Friday: flat chest press, squats and rows, some assistance work for legs, and some small stuff like forarms things like that,
iv been doing 3 weeks of this and uping the rep range to anywhere from 8 to 15 for two weeks and then one week of one rep maxes and a week of a bodybuilder split like chest and triceps Its a good long term plan and you will get alot of work in if started at the start of a cycle, you should see your weights going up every week remember to take the weekend off or two days in a row for recovery to grow, eat well sleep well and you'll do fine. thats my two cents anyway.