Help: Need Best 3-4 Day/Week Program

Howdy,

I’m currently 225 at 6’0 and I’m looking to throw on some more mass/muscle. I’ve been lifting consistently for the past five or so years, but over the past few months I started training MMA 3-5 days a week.

So far, I feel like my body responds best to programs that favor an individual body part split, but with MMA I just can’t do it anymore. That said I’m looking for some direction. What are the best 3-4 day a week training programs?

I’ve looked around, but I haven’t found any I’m too fond of. Of course I want them to incorporate squats, deadlift, and bench, but I also have a hard time neglecting some movements like the hang clean or a shoulder press.

For some reason I feel like my body doesn’t respond that well to just sticking to the three core lifts and supplementing with a few compound exercises. I feel like I always have to do a little more to really make big gains, but I no longer have a choice.

Any program suggestions that have worked for you guys in the past would be greatly appreciated…

Thanks,

Vinnie

Because of the hours I work (12hrs a day 7days a week) I am limited on time so I threw this together - http://www.T-Nation.com/tmagnum/readTopic.do?id=1932031&pageNo=0#1936135

I took pics before hand and will take progress pics on the 15th