Full-Body vs Split Training: Which Is Better?
Updated
Short answer
Full-body and split training build similar strength and muscle when the total weekly sets are the same. Choose by schedule: two or three days a week suits full-body sessions; four days suits an upper/lower split; five or six days suits push/pull/legs. The research favours hitting each muscle at least twice a week, which all three can do.
Choosing by days available
| Days a week | Good fit | Each muscle trained |
|---|---|---|
| 2 | Full body | 2× a week |
| 3 | Full body | 3× a week |
| 4 | Upper/lower | 2× a week |
| 5–6 | Push/pull/legs or upper/lower + full body | 2× a week |
What the evidence says
When weekly volume is equated, training frequency has little effect on muscle growth. When it is not equated, training a muscle twice or more a week tends to beat once, mostly because it makes it easier to do more quality sets.
The ACSM suggests novices start with 2 to 3 full-body sessions a week and that more advanced lifters may use 4 to 6 days with split routines.
Frequently asked questions
Is a "bro split" (one muscle a day) bad?
Not bad, but training each muscle once a week makes it harder to get enough weekly volume without very long sessions. Most people get more from twice-a-week frequency.
Can I switch between them?
Yes. Changing split when your schedule changes is fine; keep the weekly sets per muscle roughly the same.
Sources
- Schoenfeld, Grgic & Krieger (2019). How many times per week should a muscle be trained to maximise muscle hypertrophy? A systematic review and meta-analysis. J Sports Sci 37(11)
- American College of Sports Medicine (2009). Progression models in resistance training for healthy adults. Med Sci Sports Exerc 41(3)