There are countless of posts regarding this matter. Use the search function. You’re a 2007 registered member. You should know better. Some common sense would be enough to design your own training routine anyway.
-in regards to volume I personally like reps between 6 and 10. I hit each body part directly twice per training session.
-in regards to training to failure I do that one or two successive sessions (diff. body parts) and then a light day…I just listen to my body. No need to over complicate things. If I’m feeling like busting my ass, the hell with it I do it. I been growing steadily this way. Whatever works for you. EXPERIMENT.
-In regards to intensity techniques-I just make sure to LOWER the weight slowly until I can feel the burn and contract the muscle when on the peak. When Upping the weight I do that explosively. It has worked for me.
Now pick a bunch of isolated and compound movements, stick to basics and propose a training routine.
Or you could just wait for another member to design a training routine for you, but I’m pretty sure you can design one yourself. Come on.