In my opinion, 5x5 (or Starting Strength if you prefer) will be fine. Focus on finding a technique that makes the lifts feel stable and as if they are working the muscles; when muscular fatigue rather than form breakdown is what stops your set, you know you’re doing things pretty well.
However, as you feel you need a change, I suggest 5x5 like this, on a two week rotation:
1.)
Squat: 5 x 5 (same weight across sets)
Bench: 8 x 3 (DE)
2.)
Rest / Other
3.)
Squat: 4 x 3 (keep it fairly light, <85%)
Push Press: 5 x 5 (same weight across sets; I like behind the neck, but front rack position is fine)
4.)
Deadlift: 10 x 3 (ramp to about 80%, then back off and do more triples - all fast)
- extra cardio work if you want (short sprints, strongman carries, etc. would be ideal)
5.)
Front Squat: 4 x 3
Bench: 5 x 5 (same weight across sets)
6.)
Rest / Other
7.)
Squat: 5 x 5 (same weight across sets)
Bench: 8 x 3 (DE)
8.)
Rest / Other
9.)
Squat: 4 x 3 (keep it fairly light, <85%)
Push Press: 5 x 5 (same weight across sets; I like behind the neck, but front rack position is fine)
10.)
Deadlift: 10 x 3 (ramp to about 80%, then back off and do more triples - all fast)
- extra cardio work if you want (short sprints, strongman carries, etc. would be ideal)
11.)
Rest / Other
12.)
Squat: 5 x 5 RAMP (build to near 5RM)
13.)
Bench: 5 x 5 RAMP (build to near 5RM)
Front Squat: 4 x 3
14.)
Rest
