Here is my current workout program, designed to put on slabs of muscle:

Workout "A"

*30-45 seconds of jump roping between sets. The jump roping is built into the recovery time

1) Barbell Squats 3x5 rep max(RM) (90 Seconds rest between sets)
week 2 variation add 1 set
week 3 variation reduce recovery time to 60 seconds
week 4 3x8 at 65% of 5RM (Unloading Week)

2A) Barbell Bench Press 3x6RM (No Break)
week 2 variation add 1 set
week 3 variation 4x8RM
week 4 variation 3x10 at 65% of 6RM (Unloading Week)
2B) Barbell Row 3x6RM (90 Second Rest)
week 2 variation add 1 set
week 3 variation 4x8RM
week 4 variation 3x10 at 65% of 6RM (Unloading Week)

3A) Dumbbell Shrug 4x8-10 (30 seconds rest)
3B) Standing Calf Raises 4x8-10 (60 seconds rest)

4) Situps (as many sets as needed to reach 100)
week 2 variation add 25 reps
week 3 variation add weight
week 4 variation reduce to 50 reps (Unloading Week)

5) Speed Chute Sprints: 10 x 100 meters

Workout "B"

1A) Dumbbell Lunge 2x10-12 / 1x5RM each leg (60 Secs Rest)
week 2 variation add 1 set of 10-12 reps
week 3 variation add 1 set of 5RM
week 4 variation 3x25 body weight (Unload)
1B) Romanian Deadlift 2x10-12 / 1x5RM (60 Secs Rest)
week 2 variation add 1 set of 10-12 reps
week 3 variation add 1 set of 5RM
week 4 variation 3x8-10 at 65% of 5RM

2A) Dips 4x1 rep before failure (60 seconds rest)
week 2 variation 1 rep before failure, 15 second rest 2-5 more reps
week 3 variation weighted dips
week 4 variation 4x10 reps
2B) Chinups 4x1 rep before failure (60 seconds rest)
week 2 variation 1 rep before failure 15 seconds rest 2-5 more reps
week 3 variation 1 rep before failure then assisted machine, 5 reps less 50 pounds (Assist 1/3 of body weight)
week 4 variation 4x10 pulldowns at moderate weight (Unload)

3) Plyo Pushups 3x10-12 (60 seconds rest)
4) Swiss Ball Crunch 4x25-30
5) Suicide Sprints 10

Workout "C"

1) Barbell Deadlift 3x3-4RM (90 seconds rest)
week 2 variation add one set
week 3 variation reduce rest period to 60 seconds
week 4 variation 3x8 at 65% of 3-4RM

2A) Dumbbell Shoulder Press 4x6-8 (60 secs rest)
week 2 variation 4x10-12
week 3 variation 30 secs rest
week 4 variation 4x15 at 50% of 6-8 rep weight
2B) Wide Grip Pullup 4x1 rep before failure (60 secs rest)
week 2 variation 1 rep before failure, 15 secs rest 1-3 more reps
week 3 variation 1 rep before failure, then assisted machine 5 reps less 50 pounds (assist 1/3 of body weight)
week 4 variation wide grip pulldowns moderate weight

3A) Barbell Shrugs 2x20 (30 secs rest)
3B) Single Leg Standing Calf Raises 2x20 each leg(60 secs rest)

4) Bicycle Crunch 4x25-30 each side
5) Sprints 10x100 meters (No speed chute)

*I change up my workout routine every 4 weeks for variety and to shock my muscles