A day: Chest And Back (Can do at home with Barbell setup)Set 1: Barbell Bench Press - Close/Medium Grip - 10 sets, 10 reps (90 seconds rest)
Set 2: Bent Over Barbell Row - 10 sets, 10 reps (90 seconds rest)
Set 3: Chin-up - 3 sets, 10 reps (60-90 seconds rest)
(for upgrade, beside adding weights, you can do incline bench press for Set 1, or change Chin-up into Pull-up.)
Note: With 1-2 days apart between A and B day.B day: Legs And Abs (You may do this at gym to utilize the relevant machines)Set 1: Barbell Squat - 10 sets, 10 reps (90 seconds rest)
Set 2: Lying Leg Curls - 10 sets, 10 reps (90 seconds rest)
Set 3: Seated Calf Raise - 3 sets, 10 reps (60 seconds rest)
Set 4: Hanging Leg Raise - 3 sets, 10 reps (60-90 seconds rest)
Take note on the rest timing, I use my phone to record the rest time, strict or not strict depends on the stamina and form that day. Be adaptable to your own body's limits.