Which is Better: Full-body or Split Workout Plan?

Which is Better: Full-body or Split Workout Plan?

It's true that full-body workouts can produce gains in strength and size. It's also true that split training is most effective for building muscle. The truth, as usual, lies somewhere in the middle.

As with most fitness controversies, the real problem isn't the difference between full-body and splits, but rather finding a balance between them. A well-designed program will include both full-body and split training. And the right program for you will be one you actually enjoy and consistently do—not one you hate and skip whenever possible.

A split workout involves separating your body into two or more training sessions, focusing each session on a different muscle group. Examples: The classic push/pull/legs split, or a chest/back/arms split, or a full-body weightlifting circuit that emphasises only one exercise per muscle group.

Personal trainers of Oakleigh gym have stated the difference with an example, and here's what they have to say:

A full-body workout program can be any training plan that works all of your muscles at least once a week. A split program means you work for the same muscle groups every workout—chest and shoulders on Monday; legs and back on Tuesday; arms and abdominals on Wednesday; etc.

This article will examine the science behind full-body versus split workouts and explain why you should incorporate both styles into your program. So, let's get into the details.

Benefits of Full-body workout plans

The basics of full-body workouts are pretty simple. The idea is that you can build muscle easily if you train each major muscle group once per week, with at least one day's rest between training sessions for that same muscle group. Most people will see more success with full-body workout plans simply because most people don't have five to eight hours to work out each week.

The way it usually works is that on any given day, you'll do three or four exercises for one major muscle group, along with ancillary exercises for the smaller muscles in that area. For example, one workout might include squats, bench presses and rows for your upper body, along with ab work. Another might be leg presses, lunges and pull-throughs for your legs, along with back extensions or sit-ups for your core muscles.

Thus, full-body workouts are ideal for busy people because you don't need a lot of rest between sets (when you take too much rest between sets, you slow down your metabolism).  

Benefits of Split workout plans

Split workout routines are very effective for those who can commit to them. But if you don't have a lot of time or the patience to work out every day, they may not be right for you.

They require you to work out more often. You either need to devote multiple days a week to weightlifting or fit it in around other commitments on your schedule.

For split routines to work, you need to give each muscle group the attention it deserves. If you're not able to schedule workouts around these muscle groups, this kind of routine probably won't work for you.


The truth is, you can achieve a great physique with either a full-body workout plan or a split workout. The size and shape of your muscles is determined by genetics and hormones, not how you train them. However, most people simply don’t have the time to dedicate to two or three workouts per week in an effort to keep progressing in each workout and in each training cycle. 

A full-body exercise routine is more effective than a split training program for most people because it allows you to benefit from strength training without the time commitment required for multiple sessions each week. This allows most people to see results in their body composition and performance levels in less time than using a split program.

Thus, if you decide to go for a full-body program, you need to exercise all major muscle groups when working out—with the exception of abdominal exercises, which should be done only every other day—and keep progressing over time by gradually increasing the intensity of your workouts or adding more weight to each exercise.

Joining a cheap gym near you will help you stay fit irrespective of the workout regime you choose.