Looking for a 3-day workout, mostly minimalistic, similar to Ben Bruno's power of 3, but I was looking to add some Hang cleans or some explosive movement. I was talking to this Ex-football player at my gym which I know is usually bad advice but what he said was , Upper- Bench,Row,Press
Lower- Squat,Hang Clean, Deadlift
Arms- Barbell Curls/ Extensions-abs
All 6 sets of 6 in a circuit fashion. Add weight every week.