Best beginner split for muscle growth.

Upper Lower split is great once you can train 4 days per week consistently

Full-body 3x week is the gold standard for beginners more frequency faster progress.

Full body helps beginners learn movements and build a base quickly

Push Pull Legs is effective but better for intermediates than true beginners.

Start with full body then transition to Upper Lower as strength increases

Full body allows you to practice compounds like squats and presses more often

Upper Lower balances volume and recovery nicely for new lifters.

Beginners don’t need body part days that’s inefficient early on

Full body higher muscle protein synthesis frequency

Upper Lower is ideal if recovery becomes an issue on full body

Compound lifts should be the focus regardless of split

Full body makes it easier to fix weak points early

Beginners benefit most from hitting muscles 2 3x per week

Full body minimizes missed muscle groups and imbalances

Recovery capacity is limited at first avoid over splitting.