I am trying to outline s a simple program for a friend of mine and could use some input. I will start off by saying I am not looking to start a split v.s. fullbody thread. Personally I believe that splits are better when the goal is to get as big as possible and because I find it hard to really hit a muscle group and moving on to another without feeling drained. However my friend plays basketball on weekends and like myself at the time finds it hard to play his best when his shoulders or legs are still very sore.
So I was wondering if maybe a fullbody or some type of upper/lower split would work and how much growth could one expect. His stats are 5’10, 145 lbs, he does not really have muscle mass a bit of chest and abs but, who wouldn’t at 145lbs.