My training has always been towards endurance and now I want to increase my muscle size, I recently joined a gym and was given a prgramme including compound lifts but also arnold press and lat pull downs, after looking through various forums and articles compound excercises are the way forward, I have looked at the 5 * 5 stronglift routine but some articles i have read say that the best reps range is 8 - 10, so I really need help on a 3 day programme to help build my physique.

Any help is very welcome