Here are the exercises that I do on my split -
Push - Weighted Dips, Incline Barbell Bench, Pec Deck Fly, Dumbbell Lateral Raise, Rope Pressdown, Single Arm Rope Pressdown
Pull- Weighted Chin Up, Weighted Pull Up, Wide Grip Pull Up, Chest Supported Row, Seated Row, Lying Cable Curl
Legs - Romanian Deadlift, Front Squat, Leg Ext, Leg Curl
I train 6x a week p/p/l/p/p/l/r, same as on cycle and off. Personally I don't find it necessary to make changes for on cycle / off cycle use, I keep it the same for both. You might need to utilize deloads slightly more frequently off cycle but other then that I would keep frequency and weekly volume the same.
You can do 5x5 on compounds if you like, but if you are more bodybuilding oriented than training with an 8-10RM might be more ideal. You will get strong fast in the 1-5RM since you are training with near maximal loads throughout the whole lift and the high effort / tension seems to promote quicker strength gains, but the 8-10 rep seems is more well suited for bodybuilding imo. In theory any rep range can be effective for hypertrophy if you do enough volume though.
Even if you train with an 8-10RM you will still get very strong with this kind of routine, the frequency is a lot higher than most other bodybuilding routines which is a great tool for getting stronger, same with the volume. Both are excellent tools at getting strong, its definitely the approach I prefer to take.
Like Ozzy mentioned above, make your compound lifts / major exercises the focus of your training, the goal for me is to get as strong as I possibly can in an 8-10RM in my major lifts. Make smart choices in exercise selection and train with enough volume and you will be surprised how few small exercises and isolation lifts you have to make us of.
I like to split up exercises like this -
Push - chest , side delts, front delt, tricep
I personally don't do any front delt isolation, it gets hit plenty during pressing movements and dips. Most guys have imbalances because of overdeveloped front delts / chest anyway.
Pull - Upper back, rear delt, bicep
If you do enough volume on your rows and chin ups and focus on getting stronger in these lifts I can guarantee you will not feel the need to do a lot of bicep isolation. I personally only do one bicep isolation exercise.
Legs - Quads , Hamstring, Calves
I like olympic high bar back squat or front squat personally.
My own suggestion would be to keep exercise selection reasonable and focused on your major lifts that you want to get stronger in, with some isolation movements thrown in as needed / desired. I like the idea of having 1-2 compound / major lifts for each muscle group that are a priority, so try and keep exercise selection fairly focused in this regard rather than doing a bunch of extra lifts. Avoid variety for the sake of variety I suppose is a good way to look at it.
