Three times a week full body type routine.

Right now it looks like this:

Workout A

Barbell Rows 5x3-5

Squats 4x6-8

Dips 3x10-12

Back ext 3 sets

Reverse pec deck 3 sets

Workout B

Bench Press 5x3-5

Weighted Pull Ups 4x6-8

Bulgarian Split squats 3x6-8

Snatch Grip shrugs 5x5

Workout C

Front Squats 5x3-5

Seated Db Press 4x6-8

Good Mornings 3x10-12

Chest supported rows 2x15-20

One cable press downs 3 sets

One arm cable curls 3 sets

When I used a whole body three times a week I made great gains but the workouts were brutal. I think I did to many exercises and trained to failure. I did not have an A-B-C workout but used the same routine three times a week. I found repeating an exercise three times a week I got stronger quickly on that exercise. I think I just did too much. When I was doing a whole body routine I used the following. I know it's too many exercises but I did pretty good on this routine for a month before I burned out.

Power cleans 3 x 3 then 1 x 1

squats 2 x 8

lunges 1 x 8

dumbbell bench 2 x 8

Pull ups 2 x max

Low cable lat rows 2 x 12

military press 2 x 8

lateral raises 2 x 10

weighted dips 2 x 10

barbell curls 2 x 10

calf raise 2 x 15

hanging leg raises 2 x max

neck work

After this work out I was almost incapacitated. LOL

This is what I do now in general. Monday: back and chest. Wednesday: legs. Friday: delts and arm. Here's a sample of what I do on Monday.

Pull ups 2 x max

Low cable lat pulls with a V handle 2 x 12

Dumbbell rows 2 x 10

Narrow pulldown 2 x 10

Dumbbell bench 2 x 8

Incline dumbbell bench 2 x 8

dumbbell flies 2 x 10

Push ups 2 x max

deadlift 2 x 6 then 1 x 1

weighted back extensions 2 x 15

ab wheel roll out 2 x max.