I've been using a slightly modified version of Layne Norton's split and I've definitely been noticing some results. I've been eating pretty clean and I never go overboard with the cals. 3.5 months in and I've gone from 183lb to 188lb with a noticeable size gain. My upperbody and lowerbody power has shot up as well: 225x4 on bench to 225x8 or 9. 225x3 ATG squats to 275x5 going as low as I possibly can. The only difference between my current split and the normal split (that's posted below) is that on hypertrophy days, I usually do 4-5 sets per exercise since I prefer high volume.
Here's the normal split (taken from http://www.simplyshredded.com/layne-norton-2010-training-series-featuring-paul-revelia.html)
Sunday: Upper Power
* 5×5 or 3×5 for all lifts(5×5 on bulk cause recovery is better, 3×5 on cut)
* Barbell Bench Press
* Barbell Rows
* Military Press
* Barbell Shrugs
Monday: Lower Power
* 5×5 or 3×5 for all lifts(5×5 on bulk cause recovery is better, 3×5 on cut)
* Back Squat
* Stiff Leg Deadlift, Or Romanian DL
* 6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days
Tues: Off (I usually do some cardio)
Wednesday: Hypertrophy Chest/Arms
(For hypertrophy days I never go to failure, always stop about 2 reps before failure)
* DB Incline Bech 3×8-12
* Barbell Close Grip Bench 3×8-12
* DB Flat Bench 2×8-12
* Preacher Curls 3×8-12 super setted with
* Standing French Press 3×8-12
* Push Downs 3×8-12 super setted with
* DB Hammer Curls
* Cable Crossovers 3×8-12
* Machine Curl 3×8-12 supersetted with
* Machine Dips 3×8-12
Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days I never go to failure, always stop about 2 reps before failure)
* DB Shoulder Press 3×8-12 super setted with
* DB Front Raise 3×8-12
* DB One Arm Row 3×8-12 super setted with
* DB Arnold Press 3×8-12
* Lat Pull Down (Wide Grip) 2×8-12 super setted with
* DB Shrugs 2×10-15
* Lat Pull Down (Close grip, palms facing in) 2×8-12 super setted with
* DB Upright Row 2×10-15
* T-bar row 2×8-12 (Usually too tired/dead to do this last exercise, but some times i do it)
Friday: Hypertrophy Legs/Calves
(For hypertrophy days I never go to failure, always stop about 2 reps before failure)
* Hack Squat 5×8-12 super setted with
* Standing Calf 5×10-15
* Leg Extensions 5×10-15 super setted with
* Sitting Leg Curls 5×10-15 super setted with
* Sitting Calf Raise 4×8-12
Saturday: Off (cardio if you want)
