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.