here's the training of jon cole (the real,not me), pretty basic, nothing fancy.
"WEEK ONE
Day 1 –Bench Press, medium heavy – 10, 8, 6, 5x5.
Full Squat, medium heavy – 10, 8, 6, 5x5.
Upright Rows – 5x8 adding weight with each set.
Standing Barbell Curls – 5x8.Calf Raises – 6x20, 2 sets with toes out, 2 with toes, 2 with toes straight.
Day 2 –Power Cleans – 5, 4, 3, 2, 1.
Lying Triceps Presses – 5x8.Standing Barbell Curls – 5x8.
Incline Presses, heavy – 10, 8, 5x3.
Day 3 –Bench Press – same as Day 1.Full Squats, heavy – 10, 8, 5x3.Arm work same as Day 1.
WEEK TWO
Day 4 (second week)Front Squat, medium heavy – 10, 8, 6, 5x3.
Inclines, medium heavy – 10, 8, 5x5.
Curls – 5x8.Lying Triceps Presses – 5x8.Calf Raises – 6x20.
Day 5 –Deadlifts, heavy – 5, 4, 3, 2, 1.
Bench Press, heavy – 10, 8, 5x3.
Standing Triceps Presses – 5x8.Barbell Curls – 5x8.
Day 6 –Full Squats, heavy – 10, 8, 6, 5x3.
Inclines, medium – 10, 8, 5x5.
Barbell Curls – 5x8.Upright Rows – 5x8.
Lying Triceps – 5x8.Calf Raises – 6x20."