I've found that unless I commit to some sort of programming, I don't have the drive to do the lifts I know I should be doing at the right frequency. I just end up doing whatever I want each time, and I don't make nearly as much progress.
This is a pretty basic exercise layout that should allow me to hit what I want to hit with the equipment that I have, and keep the workouts to the same general length that I'm currently doing, around 3-4 main exercises.
Broken up into two sections: Mon Tues, Wed Off, Thur Fri
Sunday and Saturday can be used for accessory movements or to make up for missing one of the other days to shift the schedule around.
Start: 8/4
Review: 9/2 (4 full weeks later)
All days have reverse flies (at least 30 reps) and at least 1 ab exercise for at least 3 sets.
(Sun) - Off
(Mon) - Bench (light/moderate), Back Squat, Weighted Chins
(Tues) - Seated Press/High Incline Press, Deadlift, Ring Dips + BW Chins/Pullups
(Wed) - Off
(Thur) - Bench (heavy), Back Squat (light), Cleans/Pulls, Ring Dips + BW Chins/Pullups
(Fri) - Back Squat (heavy), Weighted Dips, Weighted Chins
(Sat) - Off
