I only train 5 days a week. Here's my spit. It works really well.
Mon - Chest
Tue - Back
Wed - Legs
Thu - Shoulders
Fri - Arms
Sat - Rest
Sun - Rest
This split has helped me get past MANY a plateau. I used to train 6 days out of seven, but found I wasn't getting enough rest, and therefore not enough time for my muscles to grow. I could see 6 days a week being beneficial to someone looking to tone up or stay cut, but for mass building and muscle growth, rest is the key.
This is my routine,
Each work out 1 1/2 hours to 2. I love volume. I think volume adds more mass. You can use HIT for strength training but for mass I need volume.
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