The Best Training Split?

There are many amazing workout splits. The one that's best for you will be the one you consistently adhere to doing.

With that said…

4x per week upper/lower is very dependable and probably is the best for most people.

You get ideal training frequency per muscle group, ideal amount of rest days, easy to adhere to, and generally is quite time efficient.

Full body training gets tough from a recovery and time efficiency standpoint as people become more advanced. Other splits – PPL, bro split, Arnold, etc – come with logistical and frequency problems and can be a bit challenging to stick with for many due to the lack of flexibility within the schedule.

The only problems people run into with 4 day upper/lower are usually a result of doing too many sets per exercise.

When doing upper/lower: 5-6 exercises per session for 2-3 (work) sets apiece is the ticket to gains.