For strength I used a program called HST. I trained half of my body every day and took sundays off. All exercises were compound and I would start with really low weight, raise the weight slightly every training session, do a few weeks of 15 reps, a few weeks of 10 reps, a few weeks of 5 reps. Every time you drop the reps it gets easy for a week or two then challenging again.
For mass every bodypart 2x per week, isolation lifts are full ROM, compounds I don't stretch all the way (no touching chest on bench etc). One training day is light weights and I take orals and get a crazy pump. The other training day is no orals and heavier weights.