Squats 3 sets 8 to 12 reps
Bench press 3 sets 6 to 10 reps
Chins 3 sets 8 to 12 reps
Seated dumbbell press 2 sets 8 to 12 reps
Standing calf raises 2 sets 12 to 20 reps

Wednesday Arm Specialization

Standing Barbell Curls 5 sets 5 to 8 reps
Lying EZ bar Tricep Extension 5 sets 6 to 8 reps

Friday Arm Specialization

Scott Dumbbell or Barbell Curls 3 sets 8 to 12 reps
Overhead Pulley Tricep Extension 3 sets 8 to 12 reps

so work out 3 days a week, and eat

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with these 2 commitments you just have to remain healthy… as u said rest is a big thing… eat healthy, drink healthy, feel healthy, act healthy…

i strength train about twice a week… and box 3 times a week.
allowing 2 days to rest and recouperate my body for the next week….

but if you eat healthily about 90% of the time… still allow urself treats of course… drink more water than you are now… increase ur water intake by just a sip every day… and get enough rest… depending on how u like ur sleep depends on ur sleep time… i personallly sleep for about 6 hours a night. if i sleep any longer i am tired all day. if you do all of these things u will increase in all aspects of life. not only ur fighting and lifting… give it a try mate… something i also strongly suggest is getting urself a personal trainer. they will keep you safe and on track aswell as be an awesome friend the whole way through…

any more questions mate just ask me ay…

i’ll be happy to help…
References :

… I had been exercising (weights, cycling, etc. 5-6 days per week).

Since then I’ve exercised only 3-4 days per week, and I every couple of months take off a whole week. I’ve put on lots of muscle mass since then Enough rest (and food) is vital.

Good luck!
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