Monday Squats-5x5(Do four progressively heavier sets of 5 with the 5th set being your 5RM.) Deadlifts-5x5(Do the same) Bench Press-5x5(Do the same) Incline DB Press-2x12-20 Wednesday Light Squats or Lunges-4x8 each leg Good Mornings-3x8-12 Shoulder Press-5x5 or Dips-4xmax until you get 12 each time. then add weight. Bicep curls - 5x5 one-arm rows - 3x8 shrugs - 5x5 Friday Squats-warmup to a 3 reps with 5 more lbs than you used on Monday. On the following monday use this weight for your 5th set. Bent Over Row-5x5 Incline Bench-5x5 Tricep Extensions-2x12-20 i don't currently have a pullup/chinup bar (but i've ordered one) so in order to cover the missing workout, i've replaced pullups with these 3 extra items (in bold)... comments? i know, i know...there's no replacement for the pullup, but i'll have to make do until mine comes.