This routine is designed to build muscle and burn fat. Primary focus of this routine is on compound movement and high intensity training. 

Monday (Legs, Back, and Biceps)
Squats 3x8-10
Deadlifts 3x8-10
Pullups 3x8-10
Hamstring Curls 3x8-10
Calves 3x12-15
Barbell Bicep Curls 3x8-10

Tuesday (Running)
High Intensity Interval Running (http://walking.about.com/od/treadmillworkouts/a/treadmillhiit.htm)
 
Thursday (Chest, Shoulders, and Triceps)
Flat Barbell  Press 3x8-10
Incline Dumbbell Chest Press 3x8-10
Barbell Military Press 3x810
Dumbbell Side Lateral Raises 3x10-12
Barbell Shrugs 3x10-12
Dips or Cable Pushdowns 3x8-10

Friday (Running)
High Intensity Interval Running (http://walking.about.com/od/treadmillworkouts/a/treadmillhiit.htm)
 
NOTES

• Write down how many reps and how much weight you have done per each exercise. This will help you keep track of your progress.

• Your last set should be your heaviest set. What that means is that you should do as much weight as possible, while keeping good form, to get at least 8 reps. If you get more than 8 reps then you should increase the weight for next time you do the same exercise. If you do less than 8 reps, then you should decrease weight next time you do the same exercise.

• Most of these exercises are called compound exercises. They are the most efficient way of building muscle. As opposed to isolation exercises, which focus on one muscle group, these exercises (ex: deadlifts, squats, military press, bench press, and pull ups) focus on multiple body parts at one time. This way you get to workout more muscles in less time.

• HIIT (High Intensity Interval Training), which you will apply to running is one of the best ways to burn as many calories in the shortest period of time. No need to run for 1 hour. 30 minutes is more than enough to burn as many, if not more, calories then by just jogging for one hour.

• Yes, this routine is very very hard. However, if done correctly and consistently you will see results within a months period.  This routine allows you to work hard but also gives your muscles enough time to recover. That is why you are only lifting for 2 days during the week. The other 2 days you will spend running to burn the extra fat.

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