You could also read this.
I think if you focus on adding weight and/or reps to your work set each time you will progress. Don’t feel like you have to do it M, W, F either. That burned me out. If you work hard enough, it’s okay to take 2 complete days off.
Here is another good program that will take you a couple of months but with surplus calories you will definitely grow:
Another solid option is to do the following:
Stiff leg dead
Alternate A and B workouts. Do 2-3 progressively heavier warm up sets and one ALL OUT work set in the 6-10 rep range (4-6 for deads, but that’s just pesonal). Always get either more weight or more reps (or both). Log your progress.
So, on squat, if you get 185x10 for your workset, next time you do it (4-6 days later) add some weight. If you only get 6 reps next time at 195, you will use that weight again until you get 9 or 10 reps…but don’t stop at 10 if you can get more.
Again, don’t be afraid to take 2 full days off between lifting sessions. Throw in some calves/abs at your leisure if you want.
The takeaway is that if you focus on compounds, throw in some isos and get stronger on these lifts (w/ extra quality calories and plenty of rest) you will reach your maximum muscular bodyweight. Don’t be afraid to engage in some brisk morning walking/jogging before breakfast to minimize fat gains (if that’s a concern).