If I were in your shoes and wanted to weight train 4 x/week.... I'd suggest this:
Monday: Heavy horizontal press/pull, Light vertical press/pull
Tuesday: Legs
Thursday: Heavy vertical press/pull, Light horizontal press/pull
Friday: Legs
This might translate into something like this:
Monday:
Flat Bench 3x5
BB Row 3x5
DB Overhead Press 3x12
Lat Pulldowns (supinated grip) 3x12
Any accessory stuff you want to throw in at the end (abs, arms, etc)
Tuesday:
Squats 3x5
Romanian Deadlifts 3x8
Lunges 2x12
Leg Curls 2x8
Wednesday: OFF
Thursday:
Standing Overhead BB Press 3x5
Pulldowns (pronated grip) 3x5
Incline DB Chest Press 2x12
Flat DB Flys 2x12
Cable Rows 2x10
Friday:
Conventional Deads 3x5
Front Squats or Leg Presses (feet in low position) 3x10
Step-ups 1x10
Reverse Lunge 1x10
Lying Leg Curls (toes points) 1x10
* you can add accessory work wherever you want as long as it's kept to a minimum
** exercises that have no spacing between one another are done in superset fashion
This is simply an idea of what I'd be doing. Certainly not set in stone.
Monday: Heavy horizontal press/pull, Light vertical press/pull
Tuesday: Legs
Thursday: Heavy vertical press/pull, Light horizontal press/pull
Friday: Legs
This might translate into something like this:
Monday:
Flat Bench 3x5
BB Row 3x5
DB Overhead Press 3x12
Lat Pulldowns (supinated grip) 3x12
Any accessory stuff you want to throw in at the end (abs, arms, etc)
Tuesday:
Squats 3x5
Romanian Deadlifts 3x8
Lunges 2x12
Leg Curls 2x8
Wednesday: OFF
Thursday:
Standing Overhead BB Press 3x5
Pulldowns (pronated grip) 3x5
Incline DB Chest Press 2x12
Flat DB Flys 2x12
Cable Rows 2x10
Friday:
Conventional Deads 3x5
Front Squats or Leg Presses (feet in low position) 3x10
Step-ups 1x10
Reverse Lunge 1x10
Lying Leg Curls (toes points) 1x10
* you can add accessory work wherever you want as long as it's kept to a minimum
** exercises that have no spacing between one another are done in superset fashion
This is simply an idea of what I'd be doing. Certainly not set in stone.