Before I ever touched a weight I played basketball for 7~ years.
My workout plan during my first year was a typical bodybuilding style of training. I would train for about 1.5-2 hours per day for 5 days a week.
My workout plan during my second year was similar except I focused more on moving heavier and heavier weight and spent less time in the gym as a result. I was still using a split based bodybuilding approach.
My workout plan during the start of my third year was an upper lower split where I would focus solely on the big compound movements. My main objective was to progress in bar poundage on the bench, squat, and deadlift. I didn't really focus on progression in any of my other lifts.
2 months ago I started a Westside approach to training which I decided to cycle in for a 5week period. After the 5 weeks of Westside I decided to focus on the Olympic lifts - which I have never done up to that point - and did that for 2 weeks with the intention of doing Westside again for 5 weeks once those 2 weeks were over. I never went back to Westside. In fact I decided I'm never going to follow a program again.
Since that point my workout program currently consists of bench press, dips, pull-ups, deadlifts, front squats, cleans, and glute ham raises, barbell rows. Rarely do I ever do anything else.
An upper-lower type split works best for me so I still use that; however each day in the gym is very different from the last. I couldn't tell you what my workout would be next week because I just usually decide what I'll do when I wake up in the morning or what I'm motivated to do for that day.
A typical workout can consist of one or a combination of the following:
max effort work
6x6 on some compound lifts
40minutes of cleans or clean and jerk
8x10 on on some compound lifts
Yielding Isometric holds + other isometrics
My maxes from college:
Bench press: 315x3
Back Squat: 405x3