Monday:

Bench 5x5 Long rest

Incline 3x6-10 Moderate rest
Weighted dips 3x8-12 moderate rest
Flys 3x10-15 short rest
Calf press 3x10-15
Calf raise

Tuesday:

Weighted pullups 3x6-10 moderate
Deadlift 4x4-8 long
BB row 3x8-12 moderate
Seated row 3x8-12 moderate
Lat pulldown 4x10-15 short
Hanging leg raises 3x12
Rope crunch 3x12-20

Thursday

Military press 4x4-8 long
Lateral raises 4x6-10 moderate
Upright row 3x8-12 short
RDL 3x6-8 moderate
Leg curl 4x10-15 short

Friday

Squats 5x6-10 long
Leg press 4x8-12 moderate
Lunges 3x8-12 moderate
Leg ext 3x10-20 short
Abs from Tuesday

Saturday

Close grip 4x4-8 moderate
BB curl 4x4-8 moderate
Overhead ext 3x8-12 moderate
Pushdowns 3x12-20 short
Preacher 3x8-12 moderate
Cable curl 3x12-20 short
Forearms