Tuesday (push):
-OHP (5x5)
-Leg press (5x5)
-Bench (4x8)
-Calf raises (4x8)
-Dips (4x12)

Wednesday (pull):
-Pullups (5x5)
-Hamstring curls (4x8)
-Chest-supported rows (5x5)
-Ab work (4x12)
-One-arm DB rows (4x8 per side)
-Face pulls (3-4x12)

Friday (push):
-Bench (5x5)
-Leg press (4x8)
-OHP (4x8)
-Calf raises (4x8)
-Dips (4x12)

Saturday (pull):
-Deadlifts (5x5)
-Hamstring curls (4x8)
-Chest-supported rows (4x8)
-Ab work (4x12)
-Chinups (4x8)
-BB curls (4x8)
-Face pulls (3-4x12)