Full Squats warmup x 15, 3x10 working sets
Bench Press warmup x 12, 3 x 10 working sets or Dips (weighted as required) 3 x 12
Bodyweight Chins 3 x failure or Barbell Rows 3 x 8
Barbell Overhead Press 3 x 12
Do this MWF. Do cardio of your choice TThS.
Download "Starting Strength" to learn good form, eat properly, sleep enough, and stay hydrated. When your progress stalls, switch up the routine.