Upper body day #1

Flat bench 2 warm-up sets-  and 5 sets of 3

1. Pull-ups w/ lbs 3×5
2. DB incline        3×3
3. Bar Decline     3×10
4. DB Shrugs      3×10
5. Bent over Rows 3×8

Lower Body Day #1

Deadlift 5-3-3-3-3-3  increase weight on each set of 3

1. DB Step ups 3×6 ea. leg
2. Hang Clean   3×4
3. Leg curls       3×10
4. RDLs             3×8
5. Squats (front or back)  3×4

You will need to add your own secondary lift.

Upper Body Day #2

Flat Bench 8-6-5-5-5-5

1. Lawn Mowers         3x8ea. arm
2. DB shoulder press 3×8
3. Pull-ups                  3xMAX
4. Incline Bench         3×10
5. DB Decline             3×3

Lower body day#2

Power Clean  5-5-3-3-3-3

1. Big Box jump     3xTime
2. Squats               3×3
3. DB RDLs          3×8
4. Med Box jump  3xTime
5. Leg Curls         3×8

You will need to add a secondary lift