Well, I can say that you should almost exclusively focus on your core lifts. This will create a stimulus for full body growth. Of course, you cannot just jump right into some heavy hard core shit, but maybe something like that uses a full body split with compound exercises. I personally think HST is great for someone getting back into lifting.

This is a full body split. Monday, Wednesday, Friday (or something to that effect.) Basically every other day for 3 training days followed by 2 days off. The premise is to do 2 weeks of 15 reps, 2 weeks of 10 reps, 3 weeks of 5 reps. This will prevent you from overtraining too early on, and get your muscles used to the stress caused by lifting.

Exercises:
bench press
shoulder press
A2G squats (rock bottom)
deadlifts
chin ups
barbell curls

It looks simple and easy, but it's not. No way.

First two weeks:
-Try for 1-2 sets of 15 reps. I suggest going light your first week and doing 2 sets of 15 reps per exercise. The second week doing 1 set of 15 heavier.

Second two weeks:
-Try for 2 sets of 10 reps for the first week per exercise. The second week do 2 sets of 10 reps...Followed by maybe a drop set of 5 more if you're up to it.

Third three weeks:
-Try for 3 sets of 5 reps per exercise for the remaining weeks.

*It's still important to note that you need to progressively increase the weight you use each and every session for every single exercise.

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Other than the above perscribed, you could also check out doing a few other types of training. Maybe a plan made by FI called Hypertrophy 2.0. Here's the program and link: www.fortifiediron.net

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