I prefer the original workout at the top of the thread, but with a slight change in volume, and a big change in frequency. Try the following.
Bench or incline bench 5x8
Chins 5x8 or Bent over rows 5x8
Military Press 5x8
Standing curls 4x8
Tricep extensions 4x8
Squat or deadlift 5x5
Leg extension 3x8
leg curl 3x8
calve raise 4x8
Weighted Crunches 5x10
Now the trick is to alternate focus over a 3 day split week.
week 1. Mon: Upper body. Wed: Legs. Fri: Upper body
Week 2. Mon: Legs. Wed: Upper body. Fri: Legs
Weeks 3,5,7,9,11: as week 1
Weeks 4,6,8,10,12: as week 2.
fit your HIIT and MA training around this as best you can, ideally on inbetween days, and ensure you have at least 1 whole days rest per week.
Simple and effective.