Here is one I prepared earlier, don't know about this power building shit, but it will biuld a manly body.
For those of you who are strong as an Ox, and just as smart, this routine isn't for you. But, for those of you who want to be thick as a brick, and just as dense, well, read on.
Three days a week, carefully note the schedule.
Monday
Bench Press
Narrow Grip Bench Press
Dumbbell Row
Plate Raise
Thursday
Bradford Press
Hise Shrug
Dumbbell Curl
Wrist Curl
Friday
Squat
Two 2 day breaks. A lot of road work like running and shit, and eating can be done on four off days. Get busy.