I train on a 4-Day split right now (4 Days On, 3 Days Off). I can even train on a 3-Day split (3 Days On, 4 Days Off) and get just as good results. Every muscle group is trained once a week, including Abs and Obliques. Training sessions last about 45 minutes to 60 minutes tops. Any longer than that and your wasting time as far as hypertrophy goes. So take advantage of the 60 minute window. I train with high intensity and I constantly am progressing my lifts. My rests in between sets is about 30-45 seconds. My split right now is Hams/Thighs/Calves (Monday), Back (Tuesday), Chest/Shoulders (Thursday), Biceps/Triceps (Friday). I enjoy training my biceps and triceps on the same day I find I get a way better pump and just an overall better growth. I never train two major muscle groups in the same day, I group a small muscle group with a large muscle group, the way it's supposed to be done. Last thing you want to do is overtrain. I've been training on and off now for about four years. All I can say is if you don't have a lot of self-discipline, and you stick to a solid regimen, this will give you more than enough. When I'm serious about it and zoned in my nutrition plan is flawless. I don't like to say diet because well, it's more than just a diet. When I am not completely zoned in my nutrition plan is okay, I try to mix it up as much as I can because sticking to a solid nutrition plan is probably the most difficult thing one can do. So I constantly change my diet charts every 3 weeks. I also change my routines and splits every 3-4 weeks. I won't get into my nutrition ratios and the numbers I'm working with as far as the amount of carbohydrates, protein and fats I eat, because they are very complex. But the foods I eat on a daily/weekly basis are foods such as eggs, lean beef, fish, chicken breast, skim milk, dry cottage cheese, 100% All Natural PB, lot's of oatmeal, oatbran, yams, potatos, brown rice, whole wheat bread, whole wheat pita, oranges, apples, bananas, brockoly, cauliflower, romaine lettuce, and a number of other things. I drink atleast a gallon of water a day. Gatorade is genius post-workout for that insulin spike. I supplement on and off with Creatine Monohydrate through the year also, I also take a good Whey Protein isolate and supplement with a solid Multivitamin and I take Flaxseed oil.
I can go on for days about my techniques practices I have picked up over the years of reading literally hundreds of articles on this, but that's the basics right there of my regimen.
If anyone has any questions about anything related to weight training, cardiovascular, diet and nutrition, feel free to ask me.