There is no written route for 100%, however I have created different photos that outline the route between the three dungeons and the overworld (overworld map originally by Cairn L.). Using these photos and following the colored lines from where you start and where you're going as well as referencing the 100%/All Items runs on the boards can be used to learn the 100%/All Items route.

Overworld Map:

Song Temple Map:

Dream Temple Map:

Fear Temple Map: