Here's the routine I will begin around the 1st of August. I'll be training bodyparts twice per week with a small number of sets (6-9) each bodypart. The reps alternate around 5,8, and 12. I'll most likely be training Monday, Tuesday, Thursday, and Friday. That may change according to my class schedule.
Week 1
Day 1
Reps
Quads 5
Chest 8
Biceps 12
Shoulders 5
Day 2
Back 8
Traps 12
Triceps 5
Hamstrings 8
Day 3
Quads 12
Chest 5
Biceps 8
Shoulders 12
Day 4
Back 5
Traps 8
Triceps 12
Hamstrings 5
Week 2
Day 1
Quads 8
Chest 12
Biceps 5
Shoulders 8
Day 2
Back 12
Traps 5
Triceps 8
Hamstrings 12
Day 3
Quads 5
Chest 8
Biceps 12
Shoulders 5
Day 4
Back 8
Traps 12
Triceps 5
Hamstrings 8
Week 3
Day 1
Quads 12
Chest 5
Biceps 8
Shoulders 12
Day 2
Back 5
Traps 8
Triceps 12
Hamstrings 5
Day 3
Quads 8
Chest 12
Biceps 5
Shoulders 8
Day 4
Back 12
Traps 5
Triceps 8
Hamstrings 12
Sets of 20 for Week 4. Then, repeat Weeks 1-3.
I'm still working on my diet plan. I'll try to get around to posting that when I have things mapped out.