When I was cutting I was doing insanity.
When I was bulking I was doing one body part a day. Chest back shoulders arms legs for about an hour.
Usually it is 4 exercises: a heavy movement pyramid, trying for 6reps, then second movement would be like a nconsistant rep range, the 3rd exercise would be like a dropset, 4th would be like a superset of something. Then I would run the rack to finish the muscle off.
So say chest, bench press 10,8,6,4. Incline bench 12,12,12,12 Then cable flys 10s (so 30 totall after the set) dropsets 10,10,10,10 then I would super set incline db flys with pullovers 12,12,12,12. Then I would run the rack start at like 60s all the way to 30s. .
I am still doing the weight lifting right now but no cardio.