Full body workout plan - complete workout.
Choose two exercises using heavy resistance (some heavy dumbbells or something) for three sets for upper and lower body.
Next do two exercises with medium resistance for higher reps targeting upper and lower body. Be sure to do the front and back of your body in equal amounts.
Then superset two isolation exercises (individual body parts) for upper and lower body. (A superset is no rest between exercises). Do two rounds (rest between rounds).
Finish with a couple of core exercises.
Do this full body workout 3 days per week on alternate days (eg Monday, Wednesday, Saturday).