I just wanted to elaborate on the training split.
For vertical push pull I would be doing shoulder presses and pull down or chin ups. I will be switching between different exercises to keep the muscles guessing to a degree but not changing too much about the workouts so that I cannot monitor progress.
I decided to throw some chest flyes in on this day and it is going to be 3 full days away from the main chest workout and it means I can train with good form without taking away from my heavy day. Flyes also work as I am doing tris this day so they are not going to be still fresh enough to blast after only using them for a low amount of shoulder pressing sets due to the lats being trained this day also.
For horizontal push pull its much the same as above. So horizontal rows for the back and all the standard chest presses being mixed up fairly regularly. Personal favourite of mine here is the reverse grip incline smith machine press for targetting upper chest.
Shoulders can be worked for a second time during the week here in much the same way as chest gets worked twice and of course back. Again it doesnt take away too much from bis which will get hit at the end nicely warmed up and still fresh enough from a lowish amount of sets on back.
For legs it seems to make sense to have 2 workouts for them as they are such a large part of the body and everything else is getting worked twice. For the quad dominant day the main exercise is legg press with the feet at the bottom of the plate and the stance width can be altered.
For hamstrings and glutes I will be concentrating on low back squats and deadlifts - sometimes on the same day as they are similar in the muscles involved. I like to alternate between the exercises while warming up and increasing the weight steadily. Abs and calves will get worked on legs days.
So there is a little more detail about what I will be following. Fot some of you it may seem a bit weird but I tried this before for a few months and was able to gain significant muscle mass during that time so I thought I would save it for when starting my cycle after a break from it. No training split really covers everything 100% and this is no exception. Shrugs can be added in depending on what workout is next or previous on deadlift day, vertical day or horizontal day really depending on what else is planned and if the routine has been rejigged. I don't usually miss training days but there is freedom to change the order if needed.
I will try and provide weight updates and a breakdown of fat, muscle and water etc using my electronic scales. They are not amazing but may show an insight into how my body is changing.