Upper, lower.
Four days, everything twice.

Upper/lower is probably the most versatile split there is. It fits lifters who can train four days, from late beginners to advanced: the heavy days drive strength on the main lifts, the volume days build muscle, and three rest days keep recovery manageable next to work and life.

Only three days? Rotate the four sessions in order across your week (Upper A, Lower A, Upper B, then Lower B the next week), or try the 3-day full body program.

On the first exercise of each A day, the heavy one, add weight whenever all sets reach the top of the range with good form: 2.5 kg (5 lb) on bench and rows, 5 kg (10 lb) on squats and deadlifts. On everything else, use double progression: add reps within the range first, then weight.

Keep the heavy lifts one or two reps short of failure; push the last set of isolation work harder. If a lift stalls for three sessions in a row, drop the weight by about 10% and build back up.

Every barbell lift has a dumbbell version in the exercise library: dumbbell bench press, dumbbell row, goblet squat, dumbbell stiff-leg deadlift. No hip thrust station? Do Bulgarian split squats or dumbbell step-ups instead. For a home version of the whole week, use the training split generator.