Full-Body vs. Split Workouts: Which Works Best?

The eternal debate in the fitness world: is a full-body workout better than a split routine? Both methods have their advantages and disadvantages, and the choice depends on your goals, training experience, and available time. In this blog, we compare both training methods based on science and real-world experience, so you can make an informed choice.

What is a Full-body Workout?

A full-body workout involves working all major muscle groups in one session. This means you usually train 2 to 4 times a week with compound exercises such as squats, deadlifts, bench presses and pull-ups.

Benefits of a Full-body Workout

✅ Higher training frequency per muscle group → Each muscle group is trained more often per week, which can lead to faster muscle growth and strength gains.
✅ Efficient for people with little time → You train your entire body in one session, ideal if you don’t want to be in the gym every day.
✅ High calorie burn → Because you target multiple muscle groups, you burn more calories per session – beneficial for fat loss.
✅ Suitable for both beginners and advanced users → Beginners benefit from frequent repetition, while advanced users can maintain an effective schedule without training every day.

Disadvantages of a Full-body Workout

❌ Can be physically demanding → Because your entire body is being trained, sessions can feel intense.
❌ Less focus on specific muscle groups → If you want to develop specific muscles (like broader shoulders or bigger arms), a split routine can be more effective.
❌ Longer recovery time needed → Because your entire body is being trained, it may be necessary to build in sufficient rest days.

What is a Split Workout?

With a split workout, you focus on a specific muscle group or combination per workout. This is often divided as:

Day 1: Chest & triceps
Day 2: Back & biceps
Day 3: Legs & shoulders

Another popular variation is the upper/lower schedule, where you train the upper part of your body one day and the lower part the next.

Benefits of a Split Workout

✅ More focus per muscle group → You can do more exercises and volume per muscle group, which can lead to better muscle growth.
✅ Better recovery time per muscle group → Because you don’t strain each muscle group every day, they have more time to recover and grow.
✅ Ideal for advanced users → If you want to develop specific muscle groups extra, a split routine offers more possibilities.
✅ Higher intensity per muscle group possible → Because you train fewer muscle groups per session, you can train harder per muscle group.

Disadvantages of a Split Workout

❌ More training days needed → You have to train more often to sufficiently stimulate all muscle groups.
❌ Fewer calories burned per session → Because you address fewer muscle groups per training, you generally burn fewer calories per workout.
❌ Less suitable for beginners → Beginners benefit more from frequent repetition of movements, which is easier to achieve with full-body workouts.

What does science say about Full-Body vs. Split workouts?

Several studies have compared the effect of full-body and split workouts on muscle growth and strength gains. A meta-analysis shows that if the total training volume is the same, both methods are equally effective for muscle growth and strength.

A recent study did show that a full-body training protocol resulted in an average of almost a kilo more fat loss after eight weeks than a split training. This may be because with a full-body training you do more volume per week through extra warm-up sets. However, the most important principle for fat loss remains: energy balance (calorie intake vs. calorie expenditure).

In addition, studies show that muscles generally need between 24 and 72 hours to recover, depending on the intensity and volume of the training. This means that a higher training frequency per muscle group (such as with full-body) is generally more effective for beginners and intermediate athletes.

When to choose Full-Body or split?

The choice between a full-body or split workout depends on your training frequency, experience, and goals.

How often to train?

🔹 Train 1-3 times per week → Choose full-body for maximum muscle activation per session.
🔹 Train 4-5 times per week → An upper/lower split or full-body routine works well.
🔹 Train 6+ times per week → A split routine that focuses on specific muscle groups is ideal.

For beginners (0-6 months experience)

✔ 1-3 times a week? → Full-body is the best option.
✔ 4 times a week? → You can keep a full-body schedule or try an upper/lower split.

For advanced (6+ months experience)

✔ Train 1-2 times a week? → Full-body remains the most effective.
✔ Train 3 times a week? → A split or full-body schedule is possible. For example, you can alternate between the lower and upper body.
✔ Train 4-5 times a week? → An upper/lower split or a classic split with 2 muscle groups per session works well.

For advanced athletes

✔ Training 4-6 times per week? → A split program with a focus on muscle growth and strength is the best option.
✔ Goal = maximum strength? → Full-body routines with a focus on heavy compound lifts are ideal.

Conclusion: What works best?

There is no one-size-fits-all answer – it depends on your training goals, experience, and available time.

✅ Do you want to get stronger and lose fat? → Full-body workouts are a great choice.
✅ Do you want to develop specific muscle groups and have more time? → Choose a split routine.
✅ Are you a beginner? → Full-body workouts offer the best progression.
✅ Are you an advanced lifter? → An upper/lower split or classic split may be more effective.

Our advice?

Beginners & people with little time: Full-body (2-3x per week).
Advanced & athletes who train 4-5x per week: Upper/lower split.
Advanced & bodybuilders: Split routines with more volume per muscle group.

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Full-Body vs. Split Workouts: Which Works Best?