Let us keep it simple when writing a program- Arnold's Encyclopedia is great for pics and explanations
Main Lifts- 2x a week, sometimes 3, sometimes 1x(advanced)
Squat, bench, deadlift
press, clean(sometimes), dips, chins, Rows
3-7 sets, 2-8 reps
Assistance- 2-5 sets, 6-15 reps- pick one to 3 after the main lift
Leg Curls
RDL
Db Bench press, incline
Flyes(be careful of the stretch)
Laterals
Cubans
Shrugs
Curls
Triceps extensions(or pushdowns)
Don't go to failure on the main lifts, just make progress. On the assistance, go to failure on the the set of the exercise. No forced reps except once in awhile.
FORM, form, form....nobody touches the bar on the main lifts and your butt stays down and you squat deep!
Easy to do, get it done.