Best Training Splits for Size,

  The best type of split is determined by how many days per week you’re training. It all comes down to getting in enough training volume of each muscle group throughout the week.
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If you’re training 2-3 times per week, total-body workouts are best. If you’re training 4 times per week, an upper-body, lower-body split like this is best:
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• Monday: Upper Body
• Tuesday: Lower
• Thursday: Upper
• Friday or Saturday: Lower
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If you’re training 5-6 times per week, a body-part split is best in order to allow sufficient recovery of each muscle group between workouts. You can use either a three-day-on and one-day-off rotation, or use a four-day-on, one-day-off rotation.
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A typical three-day-on, one-day-off rotation split:
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• Chest, Shoulders, Triceps
• Lower Body, Abs
• Back, Biceps
• Rest
• Repeat
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For a four-day-on, one-day-off split, here a two favorites:
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Option A
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• Chest, Shoulders, Triceps
• Quads, Calves, Abs
• Back, Biceps
• Hams, Glutes, Abs
• Rest
• Repeat
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Option B
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• Chest, Back
• Quads, Calves, Abs
• Arms, Shoulders
• Hams, Glutes, Abs
• Rest
• Repeat