there are a million out there. lifters in the school of a push-pull-rotation split the back/bis, chest/tris, legs abs misc split back/tris, chest/bis, legs/abs/mis split full body 2 a week every variation of that. what works best for you all? i don't have an answer, except maybe diversity. some say train a body part hard once a week, other's twice. typically, tris work with pushing (chest) movements, bis with pulling (back) movements. grouping chest/tris means those muscles get hit once a week, on the same day. splitting them means tris get hit on chest day (indirectly) then again on tri day. I'd actually periodically switch between these 2 popular splits every few weeks or so. sure, your bench might go down for a while, or your row, but that's not the point. you'll come back full-circle anyway, stronger than ever, and not burnt out from doing the same split over and over again. before i stopped lifting, I was doing: 1-4 weeks day 1: explosive training (mainly hang cleans, and some plyometrics) Legs Rotator cuff (light stuff) day 2: Chest Tris day 3: back bis weeks 5-8 i'd flip flop the arm muscles. I used to love deadlifts, so having back 4 or 5 days after the back day gave the legs time to recover for a hard deadlifting day. my back would recover over the weekend, and by mondays leg day, i'd hit it all hard with power cleans. that'd have my legs nice and warm for brutal squats and lunges. i miss lifting. i quit b/c it hurt my drumming b/c of the excess heavy type II muscle fibers (anaerobic). i switched back to a life of cardio for the light endurance based type I fibers. The drumming got so much easier as far as stamina goes.