I have been using a 5 day split divided by muscle groups, something like this:
I stick to compound exercises with a couple isolation exercises. I use a rep range of 8-10 and often use supersets and dropsets, especially for arms. I noticed my arms grew a lot when I started working them out 2x a week so im thinking about doing the same for the rest of my upper body. Im very happy with my legs and calves actually so im looking to focus on my upper body for the coming year. I always thought my upper body was lacking but my legs were great even at the start from playing soccer, floorball, cycling and tons of running as a kid. I always drink a protein shake after workout with some creatine and dextro mixed in.
I try to eat as healthy as possible with a few cheat meals here and there. No white bread and as much wholegrain as possible. I basically only drink water and im also taking a multi, omega 3 and vitamin D. I When I bulk I try to eat somewhere around 3000-3500 calories. I usually eat around 170-190g of protein a day. A typical meal is 100g of white rice, 200g of chicken breast, some onion, zuccini, bell pepper and some coconut milk and spices.
Last bulk I felt like my weight increased but most of it was fat even though I didn't eat insane amounts of food, It felt like my muscles didn't grow as much, except for my arms. Its hard to tell.
My strenght stats:
Bench: 225 lbs 8 reps
Deadlift: 400 lbs 8 reps
Squats: 300lbs 8 reps
At least I think I have a good frame for packing muscle, I am naturally wide and when I was about 10 my swimming coach said I had great potential for becoming a great swimmer. I think my bone structure is done growing as I turn 21 later this year and maybe my problem has been that my muscles havn't grown as fast as my structure. My goal is the mens physique look.