3 day a week for 9 weeks with emphasis on powerlifting.

Day #1
Squat 6 set x 2 reps @ 80%1RM
Benchpress 6 set x 3reps@ 80%1RM
(Week 2 6 set x 4 reps @ 80% 1RM
Week 3 6 set x 5 reps @ 80% 1RM
Week 4 6 set x 6 reps @ 80% 1RM
Week 5 5 set x 5 reps @ 85% 1RM
Week 6 4 set x 4 reps @ 90% 1RM
Week 7 3 set x 3 reps @ 95% 1RM
Week 8 2 set x 2 reps @ 100% 1RM
Week 9 1 set x 1 reps @ 105% 1RM)
Barbell Shoulder press 5 set x 5 reps
Clean 5 set x 3 reps
Chin-up 5 set
Dip 5 Set
Hyperextension 5 set
ab exercise e.g hanging leg rises, crunches, jack knife

Day # 2
Deadlift 6 set x 3 reps @ 80%1Rm
(Week 2 6 set x 4 reps @ 80% 1RM
Week 3 6 set x 5 reps @ 80% 1RM
Week 4 6 set x 6 reps @ 80% 1RM
Week 5 5 set x 5 reps @ 85% 1RM
Week 6 4 set x 4 reps @ 90% 1RM
Week 7 3 set x 3 reps @ 95% 1RM
Week 8 2 set x 2 reps @ 100% 1RM
Week 9 1 set x 1 reps @ 105% 1RM)
Snatch 5 set x 2 reps
Front Squat 5 set x 3 reps
Incline Benchpress 5 set x 6 reps
(Alternating with flat dumbell Flies every other week) 5 set x 10 reps
Chin-up 5 set
Dip 5 Set
Hyperextension 5 set
ab exercise e.g hanging leg rises, crunches, jack knife

Day #3
Benchpress 6 set x 2 reps @ 80%1RM
Squat 6 set x 3reps@ 80%1RM
(Week 2 6 set x 4 reps @ 80% 1RM
Week 3 6 set x 5 reps @ 80% 1RM
Week 4 6 set x 6 reps @ 80% 1RM
Week 5 5 set x 5 reps @ 85% 1RM
Week 6 4 set x 4 reps @ 90% 1RM
Week 7 3 set x 3 reps @ 95% 1RM
Week 8 2 set x 2 reps @ 100% 1RM
Week 9 1 set x 1 reps @ 105% 1RM)
Romanian deadlift 5 set x 5 reps
Clean and jerk 5 set x 3 reps
Chin-up 5 set
Dip 5 Set
Hyperextension 5 set
ab exercise e.g hanging leg rises, crunches, jack knife