@cici1234 eat at a maintance and recomp (lose fat and gain muscle),for like 6 months. Im assuming youre a beginner based on this post in which case youre lucky because this is the one time recomping will work great. Id recommend and upper lower split with mainly compound movements. for lower do sissy squats or pistol squat/regressions of those. alex leonidas has videos on both those movments. i would heavily encourage some sandbag work for your posterior chain so you dont end up a total glassback with no hamstrings. The Stone Circle has good content on sandbags and stone lifting.
As for volume do like 8-10 sets per muscle group per week divided across your 2 upper and 2 lower sessions. So an example would be like upper 1 is 3x dips, 3x inverted rows, 3x pushups and upper 2 is 3x pullups, 3x pushups, 3x inverted rows. so upper 1 is pressing focused with light pulling, upper 2 is pulling focused with light pressing. you can through in some arm isolation with dumbells or rings easily either on the upper or lower days or just on the "off" days. i think skipping arm isolation is dumb but the physique youre after doesnt require it, its just if you want more arms. I would follow a similar pattern for lower days where 1 is quad focused, the other is posterior chain focused. you could also do 1 lower session a week if you dont care about legs.
edit: i wanted to add for legs plyometric movements will get decent results and are fun. jump squats, jumping lunges, depth jumps, box jumps, jumping over hurdles. Id also add dragging a sandbag walking forwards and backwards is great for knee health and will hypertrophy your legs a bit. lots of options really. the physique you want is not gonna require maximized programming.
