Day One Pull
Deadlifts (conventional, sumo or partial aka rack pulls) 5 sets x 5 reps
Rows (barbell, dumbbell, machine or t-bar) 5 sets x 5 reps
Weighted pull ups, chins or Barbell or dumbbell curls 5 sets x 5 reps
Day Two - Push
Flat, incline or decline barbell, dumbbell, of machine bench press 5 sets x5 reps
Military, dumbbell or machine press 5 sets x 5 reps
Dips or close-grip bench press 5 sets x 5 reps
Day Three - Legs
Back or front squats 4 sets x 6 10 reps
Leg Press 4 sets x 6 10 reps
Standing or seated calf raises 3 sets x 6 10 reps