Stronglifts!
It's traditionally used for starters (you start with the bar and nothing else and add 2.5kg each session, but you could start with whatever weight you can move 5x5 of, then up it from there, or use their advanced one) :
Here is 5x5:
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
Here is 5x5 advanced:
http://stronglifts.com/stronglifts-advanced-strength-muscle-building-training-program/
You need to put in your email to get the e-book but it's all free and legit and they don't spam you or anything - ebook is well worth a read though, whether you choose to do the programme or not, got some stellar info in it about training
Seems like it's not very much in the workouts but works all muscle groups, is all compound movements - also squats 3 times a week is a killer (in a good way
- but as it's pre-season this won't matter as much, and it'll get the amount you're squatting up)
Alternatively a traditional push/pull/legs split, something like:
Push:
Flat bench,
Overhead Press
Incline d/b bench
Lateral & Front raises
Overhead tricep extensions or Dips
Pull:
Deadlifts
Rows
Pull/Chinups
Shrugs
Hammer curls
Legs:
Squats
Straight leg deadlifts
Calf raises
Leg press or Leg extensions
Leg curls
Throw in some core workouts if you want (though squats and deads will hit your core too) - things like planks, weighted hanging leg raises, side bends
Compound movements do lower reps, more sets (so Squats, deads, bench, do 4-6 reps, 4 or 5 sets) - supplementary exercises do higher reps (8-12 reps, 3 sets)
I do the push/pull/legs and I'm seeing good results (and I started on the Stronglifts beginners and definitely saw an increase in leg strength)
