i work out 4-5 days a week and its worked great for me, here's what i do

monday: bench, cleans
bench:4x6
tri-extentions: 3x8
hang cleans: 4x4

tuesday:back, legs
squat/deadlift:4x6
lunges:3x8
lat pulldown:3x8
barbell/seated row:4x6

wensday: speedwork
various speed drills (i dont give away all my secrets, lol, its in my journal)

thursday, just like monday
friday, just like tuesday

btw, there is a little cardio/speedwork on all days (10-15 minutes worth) if your not doing a sport you can sub speedwork for cardio and speed day for a rest day. also, coach has us switch the rep ranges every 2 weeks for some reason between 3x8,4x6 and 8 6 4 2

__________________
age: 18
height: 5'9"
weight: 198bs
bench 1RM: 275
parallel squat 1RM: 385
deadlift 1RM: N/A
hang clean 1RM: N/A

i wish i could live on crack and protien shakes...