Training Program Q's

Im looking to run a three day on one day off program that is pretty intense, just not sure it is enough off time to grow properly. Looking for pointers. I get a lot of argument for this kind of program, for it and against it. I just dont feel working one group per day/one full body workout per week is enough. Let me know thanks

Sorry guys, some reason I can’t post my workout its in excel format whadda waste shit!