3-day all-over mass split

[ohashi]

Help a beginner out. I want to start my first real bulk in a few days, and I want to gain as much LBM as possible while keeping fat gains to a minimum (isn't that what we all want? Gee, I'm so original). Now, as far as fat gain goes, I'm not too much worried about it, as I'm used to eating cleanly, and will basically use my cutting diet (which worked well for me) and just up the calories. As far as the work-out go, I need help.

I don't want to gain muscle to look good (at least not now, not with the fall and the winter coming up); I want to build up a strong base, get my basal metabolism up (more muscle = faster metabolism, etc), and gain more strength. So I want to train large muscle groups (legs, back, triceps, probably chest as well), and forgo the smaller groups, like biceps - they'll get trained enough with the big exercises.
I'll be training three times a week (or so it seems), Monday (or Tuesday), Wednesday (or Thursday), and Friday. My cardio will consist of martial arts and basketball (pick-up, not team-sport).

Can someone please help me set up a good mass-gaining three-day split? Thanks.

 

[ohashi]

Bump.

Would something like this work?

Workout 1: Chest/Shoulders/Triceps
Workout 2: Legs/Abs
Workout 3: Back/Biceps/Forearms

 

[megad]

I'm currently doing a three day split. It's working well. You might wanna try it:

Day #1 Legs
Box Squats 3x5
Leg Extensions 2x8
Glute/Ham Raise 2x8
Calf Raise 3x10

Day #2 Upper Body
Incline press 3 x 5
Overhead Press 3 x 5
Bentover rows 3 x 5
Pullups 3 x 5
and either Curls or Rows 2x8

Day #3
Sumodeadlifts 3x5
Goodmornings 2x8
Hang cleans 2x8