I usually train 5 days in a row then take the weekend off but it usually ends up me going for 2 weeks straight before I take a day off, haha. It just depends on how I feel.
My split is as follows:
I usually do 3, maybe 4 exercises with 3-4 working sets. Reps, I try to stay around 8-12, sometimes I go as low as six. I don't do the really heavy weight for 2-3 reps stuff anymore. I've been liking a heavier volume approach.
I'll try to give some sample days, only working sets are listed.
shoulder width lat pulldowns 4x8-12
V grip pulldowns 3x8-12
Smith Yates style DL's 3-4x8-12
1 arm tbar rows 3x10-12
Incline DB curls 4x8-12
seated DB curls 4x8-12
kettle bell hammer curls 4x8-12
preacher curls 3x10
Low incline DB press 3x8-12
Low incline DB fly 3x8-12
Low incline Smith press 4x8-12
Cable Flies 3x10-12
1 arm rope pushdowns (elbow flared) 4x12-15
Seated Ez bar OH extensions 4x10
Seated 1 arm OH DB extensions 3x8-12
Dips 3 sets to failure
Straight leg calf raises 5x10-15
Leg press 4x10-15
Single leg LP 4 sets for left leg 8-12 reps 1-2 sets for right leg
Hack squat 3x10
Leg extensions 3 sets to failure
DC extreme stretching
BB shrugs 5x10-12
Standing BB military press 4x 6-10
reverse cable flies 4x12-15
cable or DB laterals 4x8-10
Smith SLDL 4x10
Lying hamstring curls 4x8-12
Same as above except for calves I do them bent leg for the soleus 5x10-12
Some little tidbits: Dropping squats has been the best decision I made recently regarding my leg training. Doing super deep, slow negatives on leg press really allows me to feel the muscles working much better and get more out of my workouts. They've definitely been growing; leaving on my knee sleeves b/w sets used to be completely fine but now they cut off circulation if I leave them on the whole time, cool yet painful lol. I also don't lift super heavy anymore, I go lighter and really focus on making sure the muscle is working. IMO there is a huge benefit there and a lot of people miss out by focusing on strength as the only means of progression. However, I really only suggest this approach for more advanced lifters.
That thread with the video of Kai doing biceps curls is pretty much spot on for how I like to view my training.