Days per week:
Male & Female
This three day a week workout routine was one that helped me maintain my gains and actually inch my way toward a little more as I used it. The hard day is Wednesday, and you want to give yourself ample rest time between chest and triceps so you do not float through the tricep portion by reducing your weight or efforts, since they are taxed from the chest work done previously.
On Friday, same thing for back and shoulders, give time between body parts. The idea on shoulders is to keep form perfected to get the most out of it.
This type of program can spring board a person in to a bulk if they are willing to re-arrange a few exercises and adjust some of the sets. (perhaps sets of 6 with heavier weight) It is not recommended to run something like this on a cutting cycle, as there may be other exercises that can be swapped out to give an individual a better result through the cutter. (perhaps cables flyes instead of bench, more detailed tricep exercises to bring out heads, other curling exercises to include forearm, like hammers)
If you are in intermediate territory, and wondering about next steps, you may want to give this one a try for a few weeks.
Back, Shoulders and Traps