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MWF
Week 1: ABA
Week 2: BAB (switching back and fourth)

Day A

Squat 5RMx3
OHP 5RMx3
Squat 10RM/failurex2
Lateral raises 10 RMx3
Quad Extensions 10RMx3
Calf raises 10 RMx3

Day B

Deadlift 5RMx1
Bench Press 5RMx3
Chest supported barbell row (no ground time) 10RMx3
Bench Press 10RMx2
Bicep Curls 10RMx3
Hamstring curls 10RMx3

I do cardio Tuesday Thursday Saturday.