Here is a rough idea.
Monday
High Incline Dumbell Press: 30'sx10, 50'sx10, 70'sx5, 90'sx5,110'sx5, 130'sx3.
(The bench was set half way between an incline press and a regular shoulder press setting-this was the only angle I could press heavy at the time at becuase of a shoulder injury).
Wide Grip Pullups: 2 sets bodyweight for 1 more rep than last time.
-supersetted with-
Dive bomber or regular Pushups: 2 sets 1 more rep than last time.
Dumbell Front/Side/Rear raise: 20'sx25front/25side/25rear non-stop (2 tri-sets)
Alternating Dumbell Curls: 2 sets 25'sx25each arm.
-supersetted with-
Narrow grip pushups using ez bar: 2 sets bodyweightxmax reps.
Wednesday
Neck Bridges: 2 sets 25 reps holding 100lb plate on chest.
-supersetted with-
Front neck raises lying on bench with head hanging off holding a 100lb plate on forhead with towel: 2 sets 25 reps.
Deadlift: 135x10, 225x5, 315x5,405x5,500x5.
45 degree Leg Press:180x10,360x5,540x5,720x5,990x5,1080x5. (when we did squats we would do them before deadlifts)
45 degree Calf raises: 2 sets 25 reps.
Leg extension: 2 sets 100x20-25.
-Supersetted with-
Lying Leg curls: 2 sets 80x20-25.
Friday
Weighted incline situps: bwtx25, 50x25, 50x25.
Dumbell Side Bends: 100x25 reps to each side.
Lying side to side leg raises: 50 reps.
v-ups-50 reps.
Rotator cuff work: 2 sets 25 reps each arm.
Arm Pump: we would usually superset a couple of different arm exercises for 3 or 4 sets of 10-15 reps just to get a pump.
This was our basic format. We would train the heavy pressing movement on Monday because we were rested from the weekend off. We would train heavy pulling and legs on wed so we wouldn't be burnt out for fri night vale tudo. We rarely went to failure instead opting for a good work set that was a little better than last time. We rotated our basic movements every couple of weeks so we didn't burn out. The extra work we did was on our weak areas and to keep us healthy more than to put on size. If we felt burnt out we had no problem going easy on a particular exercise because at this time the fighting is the most important aspect of the training. For example if our knees were extra sore from grappling or we felt like we weren't going to make a gain on leg press we may do 500 bodyweight squats instead (either as one big set or 5 sets of 100). You need to be very in tune with your body because it's very easy to push through an injury and start breaking down. Once a stiff shoulder or elbow sets in it's tough to rehab it without taking time off from sparring/grappling becuase theres really no way to work around it so you need to be really careful to avoid these things in the first place. The 3 exercises that we concentrated on kept us plenty strong and most of the guys who had been fighting but were new to lifting made some great gains size and strength and ended up moving up a wiehgt class. Very important as well is too make sure you are well hydrated at all times. Eat like a bodybuilder, plenty of protein(1.5-2g pro/lb bwt), essential fats and vitamins and minerals and you will look great as well as keeping injuries to a minimum. Also, it's a good idea to start taking a good joint "helper" supplemt of glucosamine and chondroitin before you need it-lol. Remember don't try to take it all on at once. Start training maybe 2 fighting and 2 lifting until your body gets used to it then start adding a workout here and there as your body adapts. If you try and train like a pro fighter right out of the gate you will end up burnt out and/or injured. Trust me I've seen literally over 20 guys come in gung ho for a week and have to take 3 months off to heal whatever they injured in the first week before coming back and starting over slowly.
I hope this helps and I wish you well in your training.
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