3-day split. Chest/tris, back/bis, legs/abs. Squats, deadlift, dumbbell bench (straight bar is not good for stabilizers, but is good for ripping rotator cuffs - ouch!), with some olympic and millitary lifts to change it up and shock. Heavy core workouts, no machines. Cardio and bodyweight core exercise on off-days, but make sure you get a rest day or 2 for repair. Eat breakfast like a king, lunch like a prince, dinner like a pauper - no carbs or caffeine after 4pm. Get your healthy snacks in between to keep your metabolism going. 1.5-2 grams protein per lb of body weight. Whole foods blow away supplements, but by all means - supplement your intake. Lots of water and stay away from simple carbs and high fructose corn syrup. Get your omega 3's and BCAA (branch chain amino acids), and clean protein. Work in a cheat day and eat whatever you want sensibly - good for sanity and homeostasis.
This is how I went from #120 to #180 lean. Your results may vary. Listen to your body, and take care of your mind as well.
Sometimes you eat the bar, and sometimes...well, y'know... - The Dude