I am currently training for muscular size (hypertrophy) while splitting my workout routine into all push one day, and all pull the next day. Alternating the two four days a week, take Friday off or I will do light cardio and then hitting my weaker spots again on Saturday morning. I had a lot of help with this program from Chance Cianciola, CSCS, and the Power Training book by Coach Dos Remedios.
I also have added lifts that I prefer to my workout, while still incorporating exercises that fully challenege my muscular and central nervous systems.
I plan on starting a new 12-week hypertrophy/strength macrocycle at the end of this month. I will lift with my workout partner, Chance, and we will measure and record circumferences, body fat percentage, weight, and max lifts for at least bench and squat.
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