The short answer
Start with the number of sessions you can repeat each week. In this library, full body uses three days, upper/lower four, and push–pull–legs six. The split distributes the work; its name does not guarantee better results.
Start with your calendar
Write down the days you can actually train and how long you have on each day. A six-day plan needs six available slots. If you repeatedly miss sessions, a shorter plan is easier to follow and track.
What changes between the splits?
Full body includes several muscle groups in each session. Upper/lower alternates upper-body and lower-body sessions. Push–pull–legs separates pushing movements, pulling movements and leg work. Open the sample sessions below to see the actual exercises, rather than choosing only by the name.
Check the equipment before choosing
A gym plan can include a barbell, a cable station and machines. A home plan has different constraints. Read the equipment list, then open any unfamiliar exercise to check its setup. The bodyweight plan is a useful comparison when you do not have a gym.
A simple way to compare
Example: you have Monday, Wednesday and Friday free. Compare full body and bodyweight first. With four reliable slots, compare upper/lower and PHUL. These are navigation suggestions for the plans in this library, not individual prescriptions.
What the evidence says
ACSM’s 2026 guidance emphasises regular participation and adapting training to the person. It recommends training the major muscle groups at least twice weekly. A split is an organisational tool, not a universal ranking of programmes.
Put it into practice
About this guide
STARK editorial guide. Examples explain how to use the library and record training; they are not individual coaching.
Training principles: ACSM — Resistance Training Guidelines (2026).
The session examples come from the STARK program catalogue linked above.