You can actually set it up yourself. You train on Monday, Wednesday and Friday or Tuesday, Thursday and Saturday and you add a cardio workout after the last day. You are doing supersets back to back. I’m only gonna give you Monday but you can set up the rest yourself with back to back supersets. So here goes:
Monday:
Full Squat (barbell)
Straight Back - Stiff Leg Deadlift
Cable Seated Row
Incline DB chest press
Close Grip Cable Pulldown
Standing Military Press
Dumbbell Incline Curl
Bench Dip
Single Leg DB Calf Raise
Shrug (barbell)
If a the end of a workout you don't feel every muscle groups that you worket then guess what? You haven't trained it hard enough.
Train hard or stay home! Lucky out
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