What I have found to work best for most of my clients who train 3 days a week is a total-body routine that emphasizes the basic movement patterns (squat, bend, push, pull, rotation/anti-rotation, locomotion). There are endless exercises and progressions for each movement, and the obvious progression from a stabilization/corrective exercise-focused program to strength/hypertrophy-based (depending on client) to power-based movements.
