Each muscle group should have at-least 48 hours of rest to prevent over training and insures steady progress.

Upper Body Push: High Intensity

Push Ups

Dips

Lower Body: High Intensity

Squats

Lunges

Core: Moderate Intensity

Planks

Leg Raises

Upper Body Pull: High Intensity

Pull Ups

Rows

Active Recovery: Low Intensity

Stretching

Cardio

Full Body: Moderate Intensity

Push, Pull, Legs

Rest Recovery:

Rest