What's a good workout plan for somebody in BJJ and Kickboxing?

I would recommend adding wide-gripp pull-ups to the list as its a great way to work out the back muscles if you're not gonna do bent-over rows. Otherwise, organize the exercises into the different body parts that each work out. For example, bench press, barbell curls, push-ups, and the military press all work out about the same muscles (chest, triceps, front shoulders). Squats and deadlifts can go on the same day, and abs require isolation exercises, meaning you can do them whenever.