Which split? My triceps and legs lack. FYI.

A PPL or a UPPER LOWER SPLIT

ppl ffs, you can add more volume on your leg days, and more volume to triceps on push days

not an upper lower ?

Do upper lower then

well, from my ''point of view'', and someone will correct me if im wrong, an upper - lower can lower the intensity of ur workout since u train the same parts every 2 days, so 1 day of rest, in opposite to PPL which leaves u 2 days of rest before hitting again the same parts
I'd opt for PPL

lower intensity workouts (not a big diff) but 33% increased frequency

do whatever u want, if it works, keep at it, if it doesnt, try the other, if that doesnt work either, stay small

also, how long should i continue to do a routine, around a month right?

What the fuck.. A month? Fuck no. Way longer, until you stop making gains, don't change the routine, add volume, lower rest times do something not change your workout every month

Intensity refers to the % of your max

Depending on your level of strength, You don't need to lower your intensity, but you will need to lower the volume of each day since ur doubling your frequency

Edit: to clarify, your weekly volume is increased, but your daily volume is lowered

This post was edited by RyanDyerProtein on Jul 4 2016 12:30am

The one that fits with your schedule/preferences and recovery. I like having Squats and deads on the same day for the sake of powerlifting specificity. That way I'm used to being fatigued when deadlifting at a meet.