How do you build a 3-day full body compound only workout program
Squats
Deadlifts
Lunges
Overhead press
Chin-ups
Pull-ups
Barbell row
Bench press
Dips
Farmers walk
There's multiple ways you can do it.
One very simple way is to build 1 workout and perform it 3 times a week. This basic approach gets you very good at a few basic lifts and can make you pretty big and strong. When I first got into lifting weights this packed about 20lbs on me while adding 50+lbs to all of my big lifts in about 6 months.
Every exercise I did a 10 rep warm up set followed by 3 sets of 6.
Bench press
Pull downs
Power cleans
Shoulder press
Squat
Sometimes I would deadlift instead of power clean.
I would order your exercises in a manner you want to improve on most.
Another way is prioritize a body part each workout.
Day 1 leg focused
Laying hamstring curl
Squat
Bench
Bent over row
Shoulder press
Pull ups
Day 2 chest focused
Flat bench
Incline db press
Bent over row
Squat
Chin up
Dips
Day 3 back focused
Weighted chins
Deadlift
Rows
Incline bench
Dips
Barbell curl
There's endless possibilities.
What's most important is consistency, progressive overload and eating properly to reach your goals