Hey everybody this is a split I've been working on for the past couple months and want to share it. Its a P/P/L based split that prioritizes different muscle groups while still utilizing a good balance of volume and frequency.

The order of muscle groups is based on priority for the given day. Also the order is specific to what my physique would benefit the most from. For example, on both my push days I reap enough tricep growth from isolating them at the end of the workout each time. Especially because of how much assistance work they do during pressing exercises.

I build the sets and reps a little different each week but the numbers shown here are my preferred methods. Thanks for reading!

(rear delts done on pull days. In this workout "shoulder" means front and side delt.)

" * " means to super set the two workouts

PULL 1 (lat/bicep/upper)
Pull-down 4x10-8-8-6
Yates row 5x6 or 5x12-10-8-6-4
DB single arm row 4x10
Incline curl 4x8 final drop set
Stiff arm V pull-down 4x12 final drop set
Preacher machine curl * hammer curl --- 4x10F [preacher: pause mid concentric]
Sitting flat grip cable row * reverse DB fly 4x1010 + partials

PUSH 1 (chest/shoulder/tri)
Incline BB bench press 5x6 or 5x12-10-8-6-4
Flat DB bench press 4x10-8-8-6
Sitting cable fly 4x12 final drop set
Sitting DB shoulder press * cable lateral raise 4x10*8
Sitting alternating DB front raise 4x10 final drop set
Lying DB tricep extension 4x10-8-8-6
V bar press-down 4x8 final drop set

LEGS 1 (Ham/calf/quad)
Stiff legged deadlift 5x6 or 5x12-10-8-6-4
Leg press [high, wide] 4x12-10-10-8
Leg press [calf raise] 4x12
Lying hamstring curl 4x12 final drop set
Quad extension 4x12-10-10-8 [pause for 2 seconds on full contraction]
Sitting calf raise 4x12

(Optional rest)

PULL 2 (bicep/upper/lat)
BB curl 5x6 or 5x12-10-8-6-4
Overhand cable curl * underhand cable curl 4x12F
BB overhand bent over row 4x10-8-8-6 [not pendlay style]
Cable reverse fly * DB shrug 4x1210
Assisted incline DB row 4x8
Close grip pull-down 4x10 final drop set [pause at full contraction]
Rope stiff arm pull-down 4x12 final drop set

PUSH 2 (shoulder/chest/tri)
Standing BB strict shoulder press 5x6 [no pins]
Sitting DB shoulder press 4x12-10-10-8
Flat BB bench press 4x10 [slow tempo, pause 1" from chest for 2 sec]
DB lateral raise 4x10 final drop set [strict strict strict!]
Sitting incline cable fly 4x10-8-8-6
Flat cable overhead tricep extension * rope press down 4x10*F
Tricep preacher machine 4x6-8-10-10

LEGS 2 (quad/calf/ham)
Back squat 5x6 or 5x12-10-8-6-4
Kettle bell lunge 4x12 steps
Leg press [low, close] 4x12
Sitting calf raise 4x8
Standing smith calf raise 4x12-10-10-8
Sitting hamstring curl 4x12 final drop set

REST

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Stay buff.