I am doing a 4d push-pull routine that went up on this site a while ago and have seen massive improvement in strength and muscle growth in the last three months.
I do BJJ twice a week, boxing a coupel of times and riding to an from work a few times a week and after the initial couple of weeks of calf soreness from teh push presses everything has been fine. A little tired from time to time but nothing a day off here and there can't solve.
here it is : http://www.T-Nation.com/article/most_recent/stripped_down_hypertrophy
I do :
Bench (incline or flat)
Lat pull down or chins
DB Swing or DB Snatch
and it's been fantastic.
Hope this helps.