I"m on a lifting program with my hockey team (Bigger,Stronger,Faster)
Monday=Squat Day
-Squat: either 5x5, 10 8 6, 4x4, or 3x7 depending on the week
-Leg Press: usually 2 or 3x10
-calves:on a flght of stairs
-one or two ab workouts
-box jumps or running in place

Wednesday=Bench Day
-Bench Press: Same as squats
-Incline: usually 2x8 or 8 6
-Shoulder Press: similar to incline
-Bench dips or regular dips
-tricep pressdown
-Push-ups

Friday=Deadlift
-deadlift: same as squat and bench
-good mornings or stiff leg deadlift:usually 2 or 3 x8
-leg press:usually 2 or 3 x8
-abs
-back extensions

The workload varies week to week, as do the workouts but thats a basic synopsis of what we do. I also do a second day of upper body a week usually on saturday. which consists of...

Saturday=upper
-barbell Bench=3x10 or 12
-Dumbell bench=3x10 or12
-push-ups
-abs
-barbell curls
-dumbell hammer curls
-pull ups
-wrist curls

Also after the three workouts during the week we run afterward anywhere between 1 and 3 miles. I run one or two other days of the week as well. And do a morning HITT on a stationery bike at least 5 days a week. I try and do abs almost everyday as well.

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Motivation gets you started...Desire keeps you going...

Stats
Height: 6'1"
Weight:192lbs
Fat%: about 19%