As an athlete, you don't need to spend three hours in the gym when attempting to build muscle. It's simply not practical, and when combined with your sport practices and games, it can actually lead to overtraining and chronic fatigue.
However, this doesn't mean you can't bulk up. Try the following two-day upper-body superset workout instead of working your chest, back, shoulders and arms on separate days. By pairing two exercises together, you get twice as much work done in the same amount of time. (Discover the 5 best supersets for athletes.)
This is possible when you superset exercises that work opposing muscle groups. For example, perform a set of Bench Presses and follow it up with Bent-Over Rows. Although you won't rest between exercises, your muscles will have a chance to recover when you perform the opposite exercise.
Not only is this time-efficient, but working more muscle groups releases additional muscle-building growth hormone, improving your overall conditioning and creating better balance between muscles.
Your week can look like this:
1a. Push Press or Shoulder Press: 3x4-8
1b. Pull-Ups: 3xMax
2a. Push-Up Variation: 3x8-12
2b. Incline Row: 3x8-12
3a. TRX Inverted Row: 3x12
3b. Band Pull Apart: 3x20
4. 4-Way Shoulder Raise: 2-3x12 each
5a. Bicep Curls: 2-3x12
5b. Triceps Pushdowns: 2-3x12
1a. Bench Press: 3x8-12
1b. Lat Pulldown or Chin-Ups: 3x8-12
2a. Incline Chest Press: 3x8-12
2b. Single-Arm Row: 3x8-12
3a. TRX W Raise: 3x15
3b. Band or Cable High Row: 3x15
4. Shrug Pull: 3x8