i am training on a 4 way split,i mean i devide my body into 4 parts.
1-back and triceps and abs
2-shoulders and traps and abs
3-quadriceps and hamstring and calfs and lower back
4-chest and biceps and forearms
i train by instinct,i listen to what my body tells me,some times i train one day on and one day off some days i train two days on and one day off i never train three days in a row any more,i realy think that the only people who get very good results from training 3 on and 1 off are those who take steroids,people who train natural should train smart and they need the extra rest days for recovery and to save energy for growth and to have better and stronger workouts.
my sets range from 8 to 12 sets for the bigger muscles and 6 to 9 sets for smaller muscles.
my rep range is between 6 to 12 and i go to failure on every set.
this is an advanced routine
good luck