Simple workout sheet for Lift Series A and B covering:
 
Series A:
Leg strength (squats)
Shoulder strength (presses)
Chest strength (presses)
With interval training on stamina work
 
Series B:
Leg strength (squats)
Leg and core strength (deadlifts)
Back strength (rows)
With interval training on stamina work
 
Get all around strong with these moves. Track reps, time, weight, and everything else on one simple sheet. No nonsense, just simple, hard training.