I'd disagree on that. I have watched Coleman, Cutler and Nasser work out in person during contest prep.
These guys are in and out of the gym in 45 minutes. Cutler has been known to limit the lifting portion of his workout to 35 minutes at times.
When you say you should work out twice as hard as you do while your off, then your off-cycle workouts are shit, excuse my french. For our purposes, we should be pushing ourselves to the limit regardless of if we're juicing or not at the time.
The only part I personally change, is when I'm on, I'll go very heavy and maybe do 6-8 reps instead of 8-10 to compensate for the increase in weight. If I am not on cycle, and my muscles aren't going to recover as fast, I do less weight and more reps simply because I want to go into every workout able to do my max potential, and with me, I don't recover very quickly from heavy weights when I'm off.
So when I'm on, I'll go a bit heavier because I know I'll recover. But again, less reps, I'm always putting out 100% regardless.
But for the guy who posted this, I'll try to give you an answer to your question, although it's really up to you to find what works. This is just an example of how I break it down:
Day 1: Chest (Incline Barball, flat dumbell press, incline dumbell press, cable flyes)
Finish it off with 3-6 sets of tri's with skull crushers and push downs
Day 2: Back (Lat Pull Downs, Seated cable row, upright barbell row, dumbell bent over rows.) Finish up with preechers and hammer curls
Day 3: Legs (Squat, leg press, leg ext, leg curl, calfs)
Day 4: Shoulders/Traps (Dumbell press, lat raises, posterior exercise, front raises, shrugs)
Day 5: Off but I may come in and do calves again with my cardio
I try to do 4 days of Abs a week. 2 of them weighted. I'll do crunches with a 70lb dumbell on my chest, 45lb obliques, some ropes. The other 2 days just high reps shit on them.
Everything gets hit twice within a 7 day period. Plenty of time for rest. No burnout because you get a day off, etc.
Cutler goes 2 on, 1 off. Find your niche.
