@aldebaran thanks for the tag! If you’ve got 3 days a week, I HIGHLY recommend this plan: Tip: The Colbert Full-Body Workout Plan
It’s a monster, and you will definitely see great results from it. I did this plan numerous times when my schedule only allowed 3 training days a week, and I also did the first half of my first contest prep on this plan as well.
Here’s a post I made about this plan as well when someone asked about it on a forum with some additional tips to keep in mind:
Please reach out anytime with any other insight or thoughts I can provide, happy to help!