German Volume Training is the best gym program on the planet. It's simple. 10 reps * 10 sets and 3 repetitions of the same. Follow Arnold Schwarzenegger's book of bodybuilding. Complete following sections from that book.

Mondays: Shoulders

Tuesdays: Chest

Wednesdays: Back

Thursdays: Arm Exercises

Fridays: Thigh Exercises

Saturdays: Calves Exercises

Sundays: Abdomen

Do not repeat a single exercise until the week is over.

This is basically German Volume Training

This workout coupled with P90X https://en.wikipedia.org/wiki/P90X

And Periodization and Strengthening of 5 free weight Arm Exercises 50*10 on a progression for strengthening for 2 days 30*10 for endurance for 2 days. 3000 repetitions everyday, progression to 12000.

And some Jogging. Well that's my fitness plan