This is a very simple, easy to follow 4 week program that is based on improving the Squat and Bench press, with traditional upper body/lower body splits. 
 
There are a few weird exercises in here that I haven't programmed in years, hence why this one is free. Methodologies evolve. However this is still a good program, especially for those who are newer to the gym. All you have to do is enter in your best Bench Press and Back Squat numbers on sheet 2, and your prescribed weights will enter in on Sheet 1! Have fun!