Full Body vs. Split Training: Which Is Right for You?

The Split Decision

Choosing a training split determines how you organize your weekly training. There is no universally best split—only the best split for your situation.

Full Body Training

Train all major muscle groups each session, 2-4 times per week.

Advantages

• High frequency per muscle (2-4x/week)
• Flexible scheduling (miss a day, no muscle is neglected)
• Efficient for limited time
• Great for beginners

Disadvantages

• Sessions can be long
• Difficult to maximize volume per muscle
• Potentially fatiguing

Best For

Beginners, people with 3 days or less to train, those prioritizing strength

Upper/Lower Split

Alternate between upper body and lower body days, typically 4 days per week.

Advantages

• Good balance of frequency and volume
• Reasonable session length
• Adequate recovery between similar sessions

Disadvantages

• Requires 4 days commitment
• Upper days can get long (many muscle groups)

Best For

Intermediate lifters, those with 4 days to train, balanced development goals

Push/Pull/Legs (PPL)

Group muscles by function: pushing muscles, pulling muscles, legs.

Advantages

• Excellent volume per muscle group
• Logical muscle groupings
• Can run 3 or 6 days per week

Disadvantages

• Miss one day and a muscle group waits a week
• Can be demanding at 6 days per week

Best For

Intermediate to advanced, those with consistent schedules, hypertrophy focus

Body Part Split (Bro Split)

One or two muscle groups per day, 5-6 days per week.

Advantages

• Maximum volume per muscle per session
• Focus and intensity on target muscles
• Popular among bodybuilders

Disadvantages

• Low frequency (each muscle once per week)
• Miss a day, miss a muscle
• May not be optimal for naturals

Best For

Advanced lifters, bodybuilders, those who recover quickly

Making Your Choice

Consider Your Schedule

• 2-3 days: Full body
• 4 days: Upper/lower
• 5-6 days: PPL or body part split

Consider Your Experience

• Beginner: Full body
• Intermediate: Upper/lower or PPL
• Advanced: Any split, individualized

Consider Your Goals

• General fitness: Full body
• Strength: Full body or upper/lower
• Muscle building: PPL or body part split

The Bottom Line

The best split is one you can follow consistently. All splits work if executed properly with progressive overload and adequate recovery. Pick one, commit to it, and evaluate after 8-12 weeks.