During the weekends, probably a modified Rippetoe:
Squat, deadlift, bench press, row, military press, swings. Take your pick.
3x5 or 5x5

The during the weekdays, I might just do either of these:
- hundredpushups.com + some pistols. (+- 20 minutes)
- simplefit.org (you can use pistols instead of squats, dips instead of push ups) (+- 20 minutes)
- Ross Training's stuff like No Excuses (exactly 10 minutes), The Interval Challenge or Magic 50 (if you have a dumbbell).
- some abs stuff like plank, abs wheelie, leg raise, etc.
-------

extra suggestion:
Some Alwyn Cosgrove stuff.
http://www.alwyncosgrove.com/hacking.html

It's supposed to be 3 days a week. Alternating this way: A-B-A-B-A-B-A-B-......
Program A
1) Snatch-grip deadlift
2) Dumbbell Bulgarian split squat
3a) Dip
3b) Dumbbell row

Program B
1) Front squat (pandai-pandai lah, use back squat pun takpe)
2) Step-up
3a) Barbell push press
3b) Close-grip chin-up

This post has been edited by iamyuanwu: Aug 23 2009, 04:28 AM

I think the dude probably meant that being stuck in a building/room during the weekend is not his thing. He would rather go out and enjoy being outside.

Different people, different poison.

Mofo,
Your thread really came up at a good time. Now, I only have 1 day (Sundays) to train in a week.