Day 1: Max Bench/Max Incline Bench/Max Strict Press (max bench will be done every other time, as it is your competitive movement)
(build up to a single max for that day, or you can do 90% for multiple sets of 2 or 95% for multiple singles, keep in mind say you can only do 3 singles with 95% on one day, but a week later you can do 5 singles on it, you have improved)
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Day 2: Max Posterior Chain Day
(swap between squat and deadlift every other week)
If you do max squat, then you'll do dynamic deadlifts, if you are going to do max deadlift, do dynamic squats prior to deadlifting, always squat before deadlift (ALWAYS).
Accessory work. On squat days do arch back good mornings, on deadlift days do normal good mornings, while I prefer wide stance, use a stance that is comfortable for you, it may take a few weeks to get proper flexability. Remember, just learning the proper good morning without adding alot of weight, will increase your strength a major amount by conditioning many weaker areas of your posterior chain.
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Day 3: Dyanmic Press
For the time being I would only use flat bench for dynamic work.
Complete you dynamic presses, then go to accessory work.
Accessory work:
Tricep work, either dips, barbell skull crushers, or dumbbell skull crushers (do not use an ez bar for these) Try to stay in the 15 - 20 rep range with these, don't always feel you need to hit a PR in them, as it is accessory work. I would stay with one of these lifts for 4 to 6 weeks and make it functionally stronger before going to another one.
Pullups or Chinups, take your pick, band assisted or machine assisted, lets face it, regardless, you don't always need to hit PR's in this, however, progressing in it will make you stronger. (this also is something that would be benefited more by staying in higher rep range 15-20 do to the fact that you aren't only strengthening the muscles, but conditioning them, when it comes to strength, strengthen the primary lift, but condition everything else, but if you aren't strong enough to do 15 to 20 pullups, then its all good, you'll get there, just give it some time)
Rear Delts/Upper Back: You can do band pull aparts, reverse machine flies, or bent over lateral raises. Either way, this type of work is prehab work, so stick to 20 rep sets with light to moderate weight, there is really no use ever in trying to develop this alot, if you normally do bent over laterals, adding 5 lbs a "year" on the dumbbells you use is completely fine. Your size and power does not come from this, it comes from the primary lifts.
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Other bullshit: Here is how the template for dynamic work is, they are called waves. ALL DYNAMIC WORK IS DONE COMPLETELY RAW EXCEPT FOR KNEE OR ELBOW SLEEVES, AND IF THOSE ARE USED AND HAVE STRAPS, THEY ARE NOT TIGHTENED. Dynamic sets have a 60 to 90 second rest in between sets, don't wait a long time, catch your breath, recover, go hit it again and get done with it.
Week 1: Squat and Press work will be at 50% of your current max for 5 sets of 3.
Deadlift will be at 60% for 5 sets of 3. (remember, dynamic you must accelerate through the entire range of motion to lockout)
Week 2: Squat and Press will be at 55% of your max (this is the same max from week 1, do not add or subtract weight from dynamic work until the complete 3 week wave is complete)
Deadlift will be at 65% for 4 sets of 3.
Week 3: Squat and Press will be at 60% for 3 x 3 (again, same max from week 1)
Deadlift will be at 70% (I know this doesn't seem fast at all, just trust me on this, it has to do with accelerating "through" the lift)
(now that 3 week wave is complete, you can take your NEXT max single rep weight, for dynamic work, if you are not you can use your last max single, this may go down at first as you are getting this program dialed in)
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ONCE THIS PROGRAM HAS BEEN COVERED FOR A FEW MONTHS, YOU CAN FALL RIGHT INTO WESTSIDE. IT INVOLVES MORE VARIATION ON YOUR PRIMARY LIFTS.
