To give some background: I've been lifting for about 12 years, I'm 42(M) and my compound lifts are well above average. I do a lot of barbell and dumbbell work and like to run as well.
My split goes:
Day 1 - Chest/triceps
Rest day
Day 2- Back/biceps
Rest day
Day 3 - Legs/shoulders
Day 4 - 5k or...