I've just started a plan that seems to be pretty effective.
The plan is broken into phases. The phases are of various lengths, all equalling up to one year exactly. Each phase has a specific focus. The first "introductory" phase is an 8 week program that uses triads to target the body as a whole, getting it better conditioned for the more specific phases later in the program.
The best part is, it starts you off slowly, with only two workouts per week.
You can find the plan here:
http://www.menshealth.com/cda/articl...-0-199,00.html
If you're serious about seeing some gains, you're also going to have to follow some type of eating plan. Testosterone Magazine always has some good plans (
www.t-mag.com ).
One that I've always heard good things about
:
http://t-mag.com/html/147mass.html
Of course the most important thing is that whatever you choose, you research it, and STICK TO IT! I lost 50 pounds and gained significant muscle mass simply by cutting the crap out of my diet and doing minimal amounts of weight training simply because I did it consistently. Of course, if I would have been following better composed training and diet plans, those gains (and losses) would have been much greater, but it still worked!
Good luck with whatever you choose.