Daniel do the mon- wed - fri routine and hit each group once.
Be careful with the "hard as you can" ideation. Your goal should be to add small micro loads to the bar each week. Try to add 2-2.5 pound per week on the squat and perhaps a pound on the bench and .5 pound on the press and curl. Get some tiny plates or use the spring collars you see for the olympic bars...they weigh .5 pound. The regular solid collars weigh 1.25 pound. When the going gets really tough then use even smaller weights for poundage progression! Heck I even use velcro straps to strap .25 pound plates to dumbells to keep the poundage progression going.
MICRO LOADING is the KEY to progression yet you almost never hear about it in the magazines. The pro's are not only drug assisted but they are very easy gainers to begin with. All they have to do is concentrate on intensity and poundages go up and do muscle gains. We are not like that(99% of men too)
Poundage progression should always be your #1 goal and not intensity per say.
Be careful with high intensity unless you are very well rested and on roids. Going to positive failure is more than enough if you are drug free and is sometimes too much to allow for those small micro loads to the bar each week.
Remember add 1 pound to the bench per week and you will be much bigger in six months.
Buy Dorian Yates book as he makes good sense and also really stresses poundage progression. BEWARE...do not train exactly like Yates unless you are on roids and are a fairly easy gainer because his intensity is too much for most guys. His general message and use of low sets are great though.
Also avoid the high volume that many men advocate...remember these guys are pro's...they are gifted and on drugs and can rest a lot.
DO NOT do a great deal of isloation work if you are trying to gain mass. Stick to the basic compound movements. Get another 50 pounds on your bench and your triceps will be much larger! Get another 50 on the squat and your hams will be be gigger too. Some isloation work is okay but keep it down!
POUNDAGE PROGRESSION WITH MICRO LOADS is the Golden Fleace of Body Building.
www.fractionalplates.com