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.

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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