For what he's after he needs to put down the fucking weights and run. Like why even bother? I'm a huge believer in going low cal and stripping away as much fat as possible before attempting to gain muscle mass. Since you can't really build muscle mass without being at a caloric surplus, your going to put on some fat. The less fat you have, the longer you can bulk without going full hambeast.  5x5 is a great one. Another good one for building strength as a beginner is one exercise a day 6-7 days a week pyramid sets from 20,15,10,7,4,4,7,10,15,20.  Squats, deadlifts, weighted chin ups, dumbbell cleans. Then every other or every two weeks do 2x sets of 50 instead.