Push Pull training is the most widespread training plan type. The main principle is dividing the body in two different kinds of motion sequences: push and pull.
The advantages of a push pull plan:
-good muscle recovery (similar muscle groups are trained together)
-building a solid foundation (composition of basic exercises)
My push and pull training plan Volume
Day 1: Push
Bench Press; Incline Bench Press; Cable Crossover
Triceps Dip; Triceps Extension (over head); Triceps Extension (overhand, underhand grip)
Arnold Press, Lateral Raise, Front Raise
Day 2: Pull
Deadlift; Lat Pulldown; Seated Row
Bicep Curl (dumbbell); Bicep Curl (barbell); Hammer Curl
Chrunch; Leg Raise
Even though those are basic erxercises they are great for aiming volume. Focus on the execution and use 80% of the maximum weight that you can deal with to provoke maximum muscle growth.
All in all I created this plan to get the best result with a medium time expense.
That´s not because I dont want to spend more time in the gym but for me this is the best way to train and have a good every day life balance.