Hey, I also practise martial arts and enjoy weight lifting, I go to TKD classes twice a week and the gym three times, so it sounds as though we are doing something pretty similar. A four day split would be ideal, however, time is always a factor so three will have to do! I have been doing the following split for a couple of months now and have seen great results; I have got stronger and bigger. CS = Cluster Set (first of all find out your 5 rep max) perform 2 reps-wait ten seconds-perform 2 reps etc... until you have done the required number of reps) SSWB = Super Set with below (complete one set of the first exercise-wait one minute-perfom one set of the second exercise-wait one minute-perform 2nd set of the first exercise-etc...) SS=Straight sets, perform as normal with the maximum weight that allows you to complete all of the reps) Day 1 Snatch-grip Deadlift 4 x 10 CS SSWB Standing Single Leg Calf Raise 5 x 8 SS BB Good Mornings 4 x 10 SS DB Lunge 3 x 8 SS Uneven BB Side Bends 2 x 10 SS Plank Hold BB Roll Out Day 2 Incline Dumb-Bell Press 5 x 8 SS SSWB Bent-Over Row 5 x 8 SS Seated Dumb-Bell Cleans 3 x 10 SS SSWB Decline Close-Grip Bench Press 3 x 10 SS Standing Reverse Curls (Holds) 3 x 12 SS Single Leg Back Extension 3 x 12 (each leg) Weighted Sit-ups 3 x 12 Day 3 BB Shoulder Push Press 4 x 10 CS SSWB Weighted Chins 4 x 10 CS Dum-Bell Cuban Press 3 x 10 SS SSWB Weighted Dips 3 x 10 SS Dumb-Bell Pullover Press 2 x 12 SS SSWB Bent-Over Lower-Trap Raises 2 x 12 SS Weighted Sit-ups 3 x 12 I hope this makes sense! obviously I'm not saying this is what you SHOULD do, just that it works for me and I believe it is a balanced work out. You said you will be working out Thursday and Friday, it's a really good idea to get at least 48 hours rest between workouts, especially if you're working the same muscle group. You will need to choose which exercises you do on what days carefully to avoid over-training. Good luck! Liam.