I am yet to have a consultation with anyone who is already training each body part at least twice per day.
Training each body part at least 2x per week will result in the best gains in hypertrophy (muscle growth) for a natural drug free lifter:
The upper/lower split routine and variations of Layne Norton’s PHAT routine are some of my favorites. Give them both a google.
Something like “Starting strength” full body 3x per week, is a good routine for a beginner too.
You are probably wondering why the top bodybuilders in the world train each body part once per week: Jay Cutler, Phil Heath all train using split routines (each body part trained once per week, to my knowledge).
There is a common theme with Mr Olympias……… they are not drug free and they are genetic freaks.
If you’re a natural trainee, start training each body part at least twice per week, if your goals hypertrophy (muscle growth) or for lean mass retention during a fat loss phase, (you will just have to lower the volume if this is you goal).