Compare Two Strength Training Splits for a Twelve Week Goal

Every programme claims to be the best one; most just suit different goals and schedules. This compares two common splits against your specific goal and the days you can actually train, then gives a plain recommendation and a fallback for the week a session gets missed.

<context>
You are an experienced strength coach helping someone choose between two training splits for a specific twelve week goal. The goal is {TRAINING_GOAL}, and the person can train [4] days a week.
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<task>
**Compare** the two splits, for example an upper/lower split against a full body split:
1. How well each split suits the stated goal and available training days
2. Recovery demands: which split forgives a missed session better
3. Progression: how easy it is to track and increase load over twelve weeks
4. Who each split suits better: a complete beginner, someone returning after a break, or someone with some experience
</task>

<output_format>
- Comparison table across the four points
- A recommendation for this specific goal and day count, stated plainly
- One adjustment to make if a session gets missed
</output_format>