My newest training split is 2 on 1 off with the body split in the following sequence:
Chest & Back
Delts, Bis ,Tris, Forearms
Quads, Hams, Calves, lower Back
So with 2 on and 1 off the amount of rest that each bp is getting is changing slightly each time
I've also been experimenting with the intensity and volume a bit
I wanted to give my joints a bit of a break so I've been taking a weight that I can do about 12 reps to failure and doing 5 sets of 8 reps and just focusing on form, contraction and moving kind of fast between sets.
An example of chest would be incline dumbbell press with a couple of warm up sets then 5x8, then slightl decline dumbell for 4x8 and then either dips or incline db flys for 3x10-12
For arms I'm taking a weight that I can do for about 15 reps and doing 5 sets of 10
It''s not something I will do all the time but it's a nice change of pace when I feel in a rut from trying to always do a max weight to failure on every set. I've also been getting sore so I think it's good from a stimulus point of view just for variation