Full Body vs Split Training: Which Is Better?

One of the most debated topics in the fitness world is whether full body training or split routines are superior for building muscle and strength. The truth is, both approaches have their merits, and the “best” choice depends on your individual goals, schedule, and experience level. In this comprehensive comparison, we’ll break down the pros and cons of each approach to help you make an informed decision.

Understanding the Two Approaches

What Is Full Body Training?

Full body training involves working all major muscle groups in each workout session. Typically performed 3 times per week with rest days in between, this approach trains your entire body with each gym visit.

Example full body schedule:

• Monday: Full Body Workout A
• Tuesday: Rest
• Wednesday: Full Body Workout B
• Thursday: Rest
• Friday: Full Body Workout A
• Saturday: Rest
• Sunday: Rest

What Is Split Training?

Split training divides muscle groups across different days, allowing you to focus on specific areas during each workout. Common splits include:

Upper/Lower Split (4 days):

• Monday: Upper Body
• Tuesday: Lower Body
• Wednesday: Rest
• Thursday: Upper Body
• Friday: Lower Body

Push/Pull/Legs Split (6 days):

• Monday: Push (chest, shoulders, triceps)
• Tuesday: Pull (back, biceps)
• Wednesday: Legs
• Thursday: Push
• Friday: Pull
• Saturday: Legs

Bro Split (5 days):

• Monday: Chest
• Tuesday: Back
• Wednesday: Shoulders
• Thursday: Arms
• Friday: Legs

Full Body Training: The Breakdown

Advantages of Full Body Training

1. Higher Training Frequency

Research consistently shows that training each muscle 2-3 times per week produces better results than once weekly. Full body routines naturally achieve this higher frequency.

2. Better for Beginners

Beginners need more practice with movement patterns. Full body training provides multiple opportunities each week to refine technique on key exercises.

3. Time Efficient

With only 3 gym sessions per week, full body training fits easily into busy schedules while still providing adequate training stimulus.

4. Better Recovery

More rest days between sessions allow for optimal recovery, especially important for beginners and older trainees.

5. Flexibility

Missing one workout doesn’t devastate your training since all muscles were worked in the previous session.

6. Hormonal Response

Larger compound movements in full body workouts trigger greater testosterone and growth hormone release.

Disadvantages of Full Body Training

1. Limited Volume Per Muscle

With so many muscle groups to cover, you can only perform 1-2 exercises per body part per session.

2. Workout Length

Comprehensive full body workouts can take 60-90 minutes if you’re thorough.

3. Fatigue Management

Training legs and back in the same session is demanding and requires careful exercise ordering.

4. Less Specialization

Difficult to emphasize lagging muscle groups with limited exercises per session.

Split Training: The Breakdown

Advantages of Split Training

1. Greater Volume Per Muscle

Dedicating entire sessions to specific muscles allows for 4-6 exercises per body part, increasing total weekly volume.

2. More Exercise Variety

Room for multiple angles and variations targeting the same muscle group thoroughly.

3. Better Muscle Pump

Multiple exercises for the same muscle create significant blood flow and metabolic stress, contributing to muscle growth.

4. Shorter Individual Workouts

Despite more gym days, each session can be 45-60 minutes since fewer muscle groups are trained.

5. Specialization Opportunities

Easy to add extra volume for weak body parts or prioritize certain muscles.

6. Greater Training Enjoyment

Many lifters prefer the focused, intensive feeling of “destroying” a specific muscle group.

Disadvantages of Split Training

1. More Days Required

Effective splits require 4-6 gym sessions weekly, which doesn’t fit everyone’s schedule.

2. Lower Frequency Per Muscle

Traditional bro splits only train each muscle once weekly, which may be suboptimal for hypertrophy.

3. Missed Workouts Are Costly

Skipping a session means that muscle group goes untrained for the entire week.

4. Recovery Challenges

Daily training can accumulate fatigue if nutrition and sleep aren’t optimized.

5. Less Beginner-Friendly

Complex splits with many exercises per muscle can overwhelm new lifters.

What Does the Science Say?

Training Frequency Research

Multiple meta-analyses have examined training frequency and hypertrophy:

• A 2016 study by Schoenfeld et al. found that training muscles twice per week resulted in significantly greater muscle growth than once weekly.
• Research suggests the benefits of frequency may plateau around 3-4 times per week per muscle group.

Volume Matched Studies

When total weekly volume is equalized, research generally shows:

• No significant difference in strength gains between full body and split routines
• Slight advantages for higher frequency (full body style) in hypertrophy
• Individual variation plays a major role in outcomes

Practical Takeaway

The research suggests that training frequency matters more than how you organize your training, as long as total volume is sufficient.

Who Should Use Full Body Training?

Ideal Candidates:

1. Beginners (0-2 years of training)

• Need frequent practice with compound movements
• Can recover quickly from lower volume per session
• Benefit from simplified programming

2. Busy Professionals

• Can only commit to 3 gym sessions weekly
• Need efficient, effective workouts
• Value flexibility in their schedule

3. Athletes During In-Season

• Need to maintain strength without excessive fatigue
• Sport performance is the priority
• Limited recovery capacity due to practice and games

4. Older Adults

• May need more recovery time between sessions
• Benefit from regular movement practice
• Don’t need extremely high volume

5. Strength-Focused Lifters

• Can practice key lifts more frequently
• Compound movement priority aligns with full body approach
• Better skill acquisition for technical lifts

Who Should Use Split Training?

Ideal Candidates:

1. Intermediate to Advanced Lifters (2+ years)

• Need higher volume to continue progressing
• Have mastered basic movement patterns
• Can handle increased training stress

2. Bodybuilding-Focused Trainees

• Prioritize muscle aesthetics and balance
• Need to address specific weak points
• Enjoy the muscle pump and isolation work

3. Those with Flexible Schedules

• Can commit to 4-6 gym sessions weekly
• Have time for longer workout weeks
• Recovery and nutrition are dialed in

4. Rehabilitation from Injury

• Can train non-injured areas while resting others
• Split allows working around limitations
• Can gradually reintroduce injured areas

5. Those Seeking Variety

• Get bored with limited exercise selection
• Enjoy trying new movements
• Motivated by variety in their routine

The Middle Ground: Hybrid Approaches

Upper/Lower Split (4 Days)

This approach combines benefits of both philosophies:

• Each muscle trained twice weekly
• Adequate volume per session
• Manageable 4-day commitment

Sample Schedule:

• Monday: Upper (Horizontal focus: bench, rows)
• Tuesday: Lower (Quad focus: squats, leg press)
• Thursday: Upper (Vertical focus: overhead press, pull-ups)
• Friday: Lower (Hip focus: deadlifts, hip thrusts)

Push/Pull/Legs (3-6 Days)

Run as a 3-day or 6-day program depending on schedule:

3-Day Version: Each workout once per week 6-Day Version: Each workout twice per week

This provides flexibility while maintaining logical muscle groupings.

Making Your Decision: A Framework

Ask yourself these questions:

1. How many days can you realistically train?

• 2-3 days → Full body
• 4 days → Upper/lower split
• 5-6 days → Push/pull/legs or bro split

2. What is your primary goal?

• General fitness → Full body
• Strength → Full body or upper/lower
• Bodybuilding → Split training

3. How long have you been training?

• Under 1 year → Full body
• 1-3 years → Either works; consider upper/lower
• 3+ years → Split training may be beneficial

4. How well do you recover?

• Poor recovery → Full body with more rest days
• Good recovery → Split training works well

Track Your Training with SuperBody

Regardless of which approach you choose, tracking your workouts is essential for progress. The SuperBody app lets you log full body and split workouts alike, monitor your volume per muscle group, and access a comprehensive exercise library for any training style. With SuperBody, you can experiment with different approaches and see exactly how your body responds. Download it from the App Store to optimize your training today.

Conclusion

The full body vs split training debate doesn’t have a clear winner because both approaches can be highly effective. Full body training offers higher frequency and better efficiency for those with limited time, while split routines allow for greater volume and specialization for experienced lifters.

The best program is one you’ll follow consistently. Consider your schedule, goals, experience level, and personal preferences when making your choice. And remember—you’re not locked into either approach forever. Many successful lifters cycle between different training styles throughout their fitness journey.