Mon. Chest, delt, tri, hi
Tue. Legs
Wed. Back, bi, tri
Thurs. Legs
Fri. Full upper body

Also I do undulating periodization where one week I go high intensity on legs the next week high intensity on upper body. The other week is lower intensity but high volume.

I've been doing Westside's Conjugate Method (undulating periodization or something like that)

2 days max effort (low reps); 1 upper body day and 1 lower body day

2 days max speed (also low reps but also low weight to improve explosiveness); 1 upper and 1 lower

Exercises are rotated to focus on different muscles and movements.

This is way way oversimplified and there are loads of protocols online if you're interested.

I know most people do Chest/tris, and back and Bi’s. But I actually love doing tris/bis all superset routines. Medium weight until failure, then last superset is a heavy set. I love it !! Pushes so much blood into your arms. Pumps are insane! Arms are one of my strong points too… 18.5” arms on a 5’7” 205 guy… try it

I’m Currently I’m doing:

Monday -Chest & tris, Abs
Tuesday - Back & Bi’s, legs
Wednesday -Shoulders & Abs
Thursday- Chest & tris, Abs
Friday - Back & Bi’s, legs
Saturday -Shoulders & Abs
Sunday - Rest

I am currently doing
Chest
Back
Legs
Shoulder/traps
Bis/tris
Legs
Rest a day here and there as needed depending on how I feel.

This is exactly what i do. chest tris and shoulders i found was just too much for one workout and then shoulders was to quick so id do extra arm work with the shoulder day. so now its
chest/ triceps
back/ biceps
shoulders/arms
legs
I havent found any reason to switch it up. I might start trying some type of full body workout just to see if I can possibly do more overall sets per bodypart per week but we'll see.

A variation of push/pull/legs. I throw a rest day in there at least once maybe twice a week. Depending on how hard I've been training.
If i want to train a particular area extra I'll add it in to one of the other days. I'm not a fan of having a set schedule.

I do the following:

Monday and Thursday
Upper body
Chest and Back supersets - 3 to 4 exercises each
Bis and Tris supersets - 3 exercises each

Tuesday and Friday
Lower body + shoulders
Quads and Hammies superset 4-5 exercises each
Shoulders and calves superset 3-4 exercises for shoulders and 3 for calves
Add core work twice a week.

I love supersetting. I get a great sweat going and I'm out in about an hour and sometimes less.

If you have the time, my favorite split is a variation of push/pull/legs

The split is AM/PM with the major muscle group first then the secondary muscles in the evening.
Example: Chest (AM) & Delts/Triceps (PM).
Its a 3 days on, 2 days of rest then repeat.

This split works wonders for growth but you must intake many calories and have the time for it.

3 years ago, I tore a labral tendon off bicep head/bone and had labral repair surgery
1 year ago tore labral tendon in hip

I love lifting and don't want to keep getting injured. Post surgery(s), I do a more in-depth warmup suggested by P.T.

My question: Is there a way to grow using lighter weights? Time under tension etc? really want to put on more muscle and considering my 1st Cycle:

Weeks 1-10: 500mg Testosterone Enanthate per week (2 injections of 250mg, Sunday Morning Wednesday night)
Optional: Weeks 1-4: 30mg of Dbol per day (split in two doses, one pre workout, one 12 hours later)
Weeks 1-12: .5mg of Anastrozole Every other Day (EOD)
Weeks 4-12: 500iu's of HCG per week (2 injections of 250iu's, same days as test, but not in the same syringe)
PCT starts week 12, two weeks after last test shot
Week 1&2: 40mg Tamoxifen (nolva) per day
Week 3&4: 20mg Tamoxifen (nolva) per day

I like the 2nd routine better personally, but I would not lift at all on sat/sun. So after shoulders on Friday, I would take sat off completely and Sunday if anything, light cardio and not lift weights again until Monday so that 48 hours of rest with weights between Friday/shoulders and Monday/chest. Gives the shoulders ample time to recover from Fridays and should be ready to rock by Monday, doing shoulders Friday and then Chest Sunday would be too much delts action for me personally, but to each his own and if that works out better for you, then great. I prefer my sat/sun for "family" time or "away from weights" some physical cardio or lawn/house work possibly. Just no bangin and clangin and give the joints/tendons a rest day. Good luck

Push / Legs / Pull / Legs - 20 minutes of Cardio ED - Rest as needed

Anything from John Meadows

https://www.muscleandfitness.com/routine/workouts/workout-routines/john-...

Lots of my routines are listed in my profile.

Been doing the old 8x8 upper lower upper lower and using the recommended lighter weight, very short rest periods 15 to 30 seconds and slow negatives. Run it 4 weeks adding weight each week then do a heavy 5x5 on week 5. Rinse and repeat. I've done PPL, bro splits, GVT, and this is by far my personal favorite.

I currently do this:

Day A
Bench Press
Military
Push Ups
Chin Ups
Rows

Day B
Squats
Deadlift
Lunges
Back Extensions
Hip Thrusts

Rest.
Repeat day C and D with different angles and complementary exercises.

I would go with the split that you are suggesting.
Chest, Tri
Back, BI
Rest
Legs
Shoulders, Arms
Rest
Rest (if shoulders and arms are still sore/recovering
Repeat
I would stick to about 6 sets of Tri's on Chest day, 6 sets of Bi's on Back day, and 6 sets each of Tri's/Bi's when you train with shoulders. The will give you 12 total direct sets for tri's and bi's per week. You can experiment with doing 2 exercises for each bi's and tri's and then repeat them in the arm workout, or for variety, 2 tri, 2 bi on chest and back day, then 2 different bi and tri on shoulder day. This will give variety, but also stick with the same exercises for atleast 6-8 weeks to develop consistency, strength and growth from the movements. Tri's are already worked on pressing movements for chest and shoulders. Of course Bi's are indirectly worked on Back day. This should be enough and also gauge how the recovery.