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I would say try an upper body lower body split
where you would go upper body one day lower body the next have a rest day then repeat the cycle over
it works really well for me but no program is going to work without a lot of hardwork
you should vary rep range every couple of weeks to keep your muscles guessing
I'm currently on a routine where the first 2 weeks you do 4 sets of 12 reps on lifts
then second 2 weeks its 4 sets of 8 reps
and the last 2 weeks its 5 sets of 4 reps
I have put a lot of mass on using this formula the key is keeping it intense
if you wanna see how I do it as far as exercises go you can check out my log
the link is in my signature
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