I just recovering from a RC injury, and I'm not sure what routine to go to now. Am I considered a beginner again? Could I get beginner gains off a full-body split? Or should I just try a upper/lower or a 4 day split?
I'm stuck between:
upper/lower or push/pull
4 day split (no arms day)
3 day split twice a week
Routines I've done in the past are:
and currently doing 3 day split twice a week