I've been training at a gym for about 3 months, I have been working hard at it too but I think I can work more often than I am currently on my 3 day a week split.
my plan currently looks like this.
Sunday - Press movements
Flat bench press
Incline bench Press
+ Assistance work
Wednesday - Legs and lower back
Friday - Pullups and rows
Seated cable rows
Rear delt row
And that's what I do.
However, what I would like to do is this -
Sunday - Horizontal upper body
Rear Delt row
Tuesday - Squat
Hamstring work such as Romanian deadlift + Assistance
Thursday - Upper body vertical
Friday - Deadlift day
Quad work i.e hack squat/leg press + Assistance
From what I gather from this routine, it just seems to divide existing work into 2 parts throughout the week, Which would let me train harder and maybe get a little more total weekly volume in.
Please let me know what you all think about this.