Please create a weight training plan for me

[SlimmerMe]

The plan I wrote out earlier is a full body workout on monday (heavy hypertrophy type day), and the second day is high intensity. I should have clarified that each of those exercises (on day 2) are to be performed right after each other and where I wrote rest is where you rest for about 2 minutes then continue onto the next set.
THis:
100 squats for speed, no stopping no resting, legs never lock out
100 situps, fast up, slow negatives (explode up with as much power as you can curling body)
30 diamond pushups (girl way) whew!
50 jump lunges
Is one set and there is no rest in between exercises. You then rest and continue on to the second set:
50 military presses
50 curls for speed
50 seated calf raises
20 back extensions
30 leg throwdowns
then rest for 2-4 minutes and repeat the whole cycle again.
This is full body because it works back, chest, shoulders, arms, legs, and calves.

Thanks Twist.....appreciate your specifics....high intensity? no kidding....

correct, unless its a low rep power/strength type routine

Thanks Base for clarifying the distinction between the 2....appreciate it....