A Workout:
Squat - 5/3/1, 5x5 FSL/push-ups
Bench - 5/3/1, 5x5 FSL/chins/pull-ups or inverted rows
Rows/dips/curls
B Workout:
Deadlift - 5/3/1, 5x5 FSL/push-ups
Press - 5/3/1, 5x5 FSL/chins/pull-ups or inverted rows
Rows/Dips/Curls
Alternate these workouts A/B/A/B, etc., done 3 days/week
This is very basic version of our beginning training phase done for 6 weeks.