i’ve mostly done strength stuff, rippetoe, texas method.
keep getting stronger and do more work, with enough food to support growth.
20rep squats, www.ironmind.com
Otep will say Rippetoes… so Rippetoes.
I think EDT is pretty good for beginners as well to give a feel for intense training.
The more kinds of training you try over the periods for which they are recommended the closer you will come to answering your question… so I’d try some short programs first rather than trying to stick to a certain form of training indefinitely.
Pick a few you like and randomly select one (I suggest actually using random chance) and stick to it till the end then repeat.