Ideally you want full body (as per the lengthy article above)

However, I know from experience that you never want to go below an upper/lower split. Being natural sucks. And like I said above, protein synthesis is elevated for 48-72 hours after lifting...So that's only 2-3 days of growth, 4-5 days of trying to maintain those gains. Why would anyone want to do that??

To quote DC, "You tell me. Is it better to have 52 growth cycles per year (one muscle a week) or 104 (upper/lower) or even better still 156!

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