3 day routine

What do you guys suggest as far as a 3 day routine. I would like to add some mass if possible or at least maintain what I have. I am going to be doing some more martial arts training. Right now I do 4-5 doing 1 bodypart a day once a week and hammering it. I am also looking to lose some bodyfat. Even when I try to cut if I can go up in lbs every 2 weeks or so I do. I lift heavy and nothing but compond lifts. If you guys need more info let me know. My main areas I want to bulk are tri's, delts. Not sure if I should double up or do things twice a week.

chest/back legs/shoulds arms

try the DC method. thats 3 days if i remember correctly.