re: Anyone with a good 3/day a week workout plan?

I've modified this plan a bit to fit my own needs. Each day is about :45 - 1:00 depending on your rest breaks.

Day 1: Moderate volume and intensity
1
Barbell Squat
Alternating sets
4 sets, 6-8 reps (1 minute rest)
2
Chin-Up
weighted
4 sets, 6-8 reps (2 minutes rest)
3
Standing Military Press
Alternating sets
4 sets, 6-8 reps (1 minute rest)
4
Romanian Deadlift
single leg
4 sets, 8-10 reps (2 minutes rest)
5
Sit-Up
Alternating sets
4 sets, 20-30 reps (no rest)
6
EZ-Bar Curl
weighted
4 sets, 8-10 reps (1 minute rest)
7
Running, Treadmill
weighted
1 set, 15 minutes

Day 2: High intensity
1
Clean Pull
4 sets, 3-6 reps (2 minutes rest)
2
Front Squat (Bodybuilder)
Alternating sets
5 sets, 3-5 reps (90 seconds rest)
3
Bent Over Barbell Row
5 sets, 5 reps (2 minutes rest)
4
Barbell Bench Press - Medium Grip
Alternating sets
5 sets, 3-5 reps (90 seconds rest)
5
Romanian Deadlift
5 sets, 5 reps (2 minutes rest)
6
Hanging Leg Raise
4 sets, 10-15 reps (2 minutes rest)
7
Running, Treadmill
1 set, 2 miles

Day 3: High volume
1
Barbell Squat
Alternating sets
4 sets, 12-15 reps (90 seconds rest)
2
Pullups
4 sets, max reps (90 seconds rest)
3
Barbell Incline Bench Press Medium-Grip
Alternating sets
4 sets, 12-15 reps (90 seconds rest)
4
One Leg Barbell Squat
4 sets, 15-20 reps (90 seconds rest)
5
Preacher Curl
Alternating sets
4 sets, 12-15 reps (no rest)
6
Dumbbell One-Arm Triceps Extension
4 sets, 12-15 reps (no rest)
7
Ab Roller
4 sets, 15 reps (1 minute rest)
8
Running, Treadmill
1 set, 2.5 miles