if you like the extreme stretches then you can do them with any program you want. If you are natural I would really be careful with how much volume you do, i know I can't handle a ton of volume and make progress. See people are brain washed into hitting each muscle form every angle every time you train it. Instead they should be smarter about their training, for example if your upper chest sucks just do an incline movement instead of doing flat benches, incline benches, flyes, etc., all in one workout. You have the right idea about training only three days a week, most naturals will make the best gains on 3 to 4 days a week of training. So the important thing is just do the big compound mnovements and progress on them as far as weight on the bar is concerned, and pick movements that will bring up your weak points. If you are new to training and need to bring up your whole body just focus on the big movements like squats, deadlifts, benches, dips, chins, overhead presses, barbell rows etc., if you are on a program that will consistently allow you to add weight to those movements and progress on them your will put on muscle. Also if you are doing deadlifts on an upper body day, I would recommend putting them last. I have found that putting them last doesn't hurt your performance on them, but putting them first will hurt your performance on all your consequent upper body movements, especially back excercises.
