WLCOME TO Fitness Evolver  : 

The Example Workout

Exercises:
Horizontal push: 
Pushup, barbell or dumbbell bench press, low incline barbell or dumbbell bench press, dips

Horizontal pull:  
Barbell or dumbbell rows, cable rows, or cable face pull

Vertical push: 
Standing barbell or dumbbell press or barbell or dumbbell push press

Vertical pull:
Chin-up, pull-up, or lat pulldown

Squat (quad dominant):
Back squat, front squat, split squat, or lunge

Bend (hip dominant):  Deadlift, Romanian deadlift, Bulgarian split squat, or step-up
Workout Template A
1A. Single-leg quad dominant   1B. Horizontal pull     
2A. Bend                                         2B. Vertical push
3A. Horizontal push                     3B. Vertical pull

Example Workout A
1A. Split squat                          1B. Barbell row
2A. Romanian deadlift             2B. Standing dumbbell press
3A. Dumbbell bench press    3B. Chin-up

Workout Template B
1A. Squat.                                            1B. Vertical pull
2A. Single leg hip dominant             2B. Horizontal push
3A. Vertical push                               3B. Horizontal pull