How about just doing the 3 day/BBB program? Seems smart to me.
100 leg raises
Bench Press BBB
Rows - 100 reps
Prowler/Air Dyne on off days: no less than 45 minutes of work on each of these days. If you want more extra work, do 100 chins/day, 100 pushups/day and 100 leg raises (hanging) a day. The body weight work should be done at night on training days.
Before you ask questions about this program or template, do it for 6 weeks. Also eat. See a therapist if anyone thinks eating during training makes you gross/fat and unable to procreate with opposite sex.