Full Body Workout vs Split: Which is Better for Your Fitness Goals?


When designing a workout regimen, there are two main approaches: Full-body workouts and split workouts. Full-body workouts involve targeting all major muscle groups in a single session, while split workouts focus on specific muscle groups on different days of the week.

If you’re new to weightlifting, you may wonder whether you should focus on full-body workouts or split routines. Both approaches have benefits and drawbacks; the choice ultimately depends on your fitness goals and preferences.

Ahead, we will consider both workout types to help you decide which is one suits your fitness goals best. From muscle growth and strength gains to fat loss and time efficiency, we will compare and contrast these two popular workout methods to help you make an informed decision.

Which one is it for you, then? Carry on reading to find out.

Benefits of Full-body Workouts

Working your entire body out is bound to bring you some benefits, naturally. Here are some you can expect.

Increased Caloric Burn

When you perform full-body workouts, you work on multiple muscle groups simultaneously, leading to a higher caloric burn during and after the workout.

During full-body workouts, the body burns calories faster as they have to work harder to recover and repair the muscles that have been worked. Additionally, the increased intensity of Full-body workouts helps to elevate your heart rate, which leads to an even higher caloric burn.

Improved Cardiovascular Health

Full-body workouts can improve your cardiovascular health. How does it do so? By increasing your heart rate and improving blood flow throughout your body.

It helps to strengthen your heart and lungs, which can lead to improved endurance and overall fitness. Incorporating exercises targeting upper and lower body muscle groups can create a well-rounded workout that challenges your cardiovascular system.

Efficient Use of Time

Full-body workouts are an efficient use of your time because they allow you to work multiple muscle groups in one session. This means you can get a complete workout quicker than if you split your workouts into separate muscle groups.

Additionally, Full-body workouts can be done with minimal equipment. This makes them a great method for those who prefer working out at home.

In summary, Full-body workouts offer several benefits, including increased caloric burn, improved cardiovascular health, and efficient time use. Incorporating full-body workouts into your fitness routine allows you to challenge your body in new ways and achieve your fitness goals.

Benefits of Split Workouts

While it doesn’t work the entire body, it is still a form of exercise. Here are the expected benefits of split workouts.

Targeted Muscle Groups

With split workouts, you can focus on specific muscle groups during each session. This allows you to give each muscle group the attention it needs to grow and develop.

By targeting specific muscle groups, you can also prevent muscle imbalances from happening and reduce the risk of injury.


Split workouts allow you to increase the intensity of your workouts by focusing on fewer muscle groups at a time. This means you can work those muscle groups harder and with more volume, leading to more significant gains in strength and muscle mass.

Split workouts allow for more recovery time between sessions, which can further increase the intensity of your workouts.


Split workouts offer more flexibility in terms of scheduling and workout structure. You can easily adjust your split to fit your schedule and individual needs.

For example, you can split your workouts into upper and lower body days or focus on specific muscle groups like chest and triceps one day and back and biceps the next. This flexibility allows you to tailor your workouts to your goals and preferences.

Overall, split workouts offer several benefits over Full-body workouts, including targeted muscle group training, increased intensity, and flexibility. By incorporating split workouts into your routine, you can optimize your training and achieve your fitness goals more efficiently.

Factors to Consider When Choosing A Workout Type

Now that you know split and Full-body workouts, it’s time to choose. Here are some factors to consider.

Fitness Goals

When choosing between Full-body and split workouts, your fitness goals should be a primary consideration. A full-body workout may be more suitable if your goal is to improve overall fitness and strength.

A Full-body workout allows you to work for all major muscle groups in one session, providing a comprehensive workout. However, a split workout may be more effective if your goal is to target specific muscle groups for hypertrophy or bodybuilding purposes.

Training Experience

Your training experience is also essential to consider when choosing between Full-body and split workouts. If you are new to weightlifting, a Full-body workout may be more appropriate as it allows you to focus on building a solid foundation of strength and technique.

On the other hand, if you are an experienced lifter, a split workout may be more beneficial since it allows you to target specific muscle groups and achieve more significant muscle hypertrophy.

Schedule and Time Constraints

Your schedule and time constraints are also important factors when choosing between Full-body and split workouts.

A Full-body workout can be completed quicker. Suitable for those with busy schedules.

However, a split workout may require more time and dedication as it involves targeting specific muscle groups on different days.

When choosing between Full-body and split workouts, it is important to consider your fitness goals, training experience, and schedule. Both types of workouts are very much effective.

Full-body WorkoutSplit Workout
Targets all major muscle groups in one sessionAllows for targeted muscle group training
Ideal for overall fitness and strengthIdeal for muscle hypertrophy and bodybuilding
It can be completed in a shorter amount of timeIt may require more time and dedication
Suitable for beginners and experienced liftersMore suitable for experienced lifters

Table 1.0 Comparing Full-Body and Split Workout



Ultimately, the decision between Full-body workouts and split routines comes down to personal preference and fitness goals.

Full-body workouts are more time-efficient and can be great for beginners or those with limited schedules.

Split routines allow for more targeted muscle development and benefit advanced lifters or those looking to compete in bodybuilding or powerlifting.

Both options can lead to significant gains in strength and muscle mass if done consistently and with proper form and nutrition. Knowing your limits and adjusting accordingly is essential to avoid injury and achieve your desired results.

The best workout routine is one that you enjoy and can stick to long-term. Try different approaches and find which suits you best and your fitness goals.

Frequently Asked Questions

What is the difference between Full-body workouts and split workouts?

Full-body workouts involve exercising your entire body in one workout session, while split workouts focus on specific muscle groups on different days.

Full-body workouts are great for beginners or those with limited time, while split workouts are better for experienced lifters who want to target specific muscle groups with more intensity.

Which one is better for building muscle?

Both Full-body and split workouts can be effective for building muscle. It depends on your goals and preferences.

Full-body workouts are great for overall strength and conditioning, while split workouts allow for more targeted muscle growth. You should change your routine every few months to challenge your muscles and continue growing.

How often should I do each type of workout?

For Full-body workouts, aim to do them two to three times per week with at least a day of rest in between.

For split workouts, aim to work for each muscle group one to two times per week, depending on your experience level and recovery time. Listening to your body and adjusting your frequency as needed is essential.

Can I do both types of workouts?

Yes, you can incorporate both Full-body and split workouts into your routine. For example, you can do Full-body workouts twice a week and split workouts for the other days. Just make sure to give your body enough rest and recovery time to avoid overtraining.

Which one burns more calories?

Full-body and split workouts can burn a significant amount of calories, depending on the intensity and duration of the workout.

However, Full-body workouts tend to burn more calories since they simultaneously engage multiple muscle groups. It’s essential also to incorporate cardio and a healthy diet for optimal calorie burn and weight loss.

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