Day One:
Squat exercise
[Calves (2 x 8-12)]
Lower abs exercise (2 x 8-12, or as many reps as possible) 
Step-ups

Day Two:
Bench exercise
Row-type upper back exercise (3 x 7-4)
Rotator Cuff (2 x 8-12)
Heavy Bag

Day Three:
Deadlift exercise
Calves (2 x 8-12)
Upper abs exercise (2 x 8-12, or as many reps as possible)
Jump Rope

Day Four:
Non-Flat Bench assistance exercise (Incline or Decline Benches, Dips, or Overhead Presses)
Lat pulldown or pull-ups-type upper back exercise (3 x 8-5)
[Triceps exercise]
Biceps exercise (2 x 10-6) alternate one week with forearms exercise the next week (3 x 10-5 or 2 x 8-12)
Rotator cuff (2 x 8-12)