Full-Body vs. Split Training: Which Strength Training Style Fits Your Goals?

Ready to start strength training but not sure how to set up your workouts? You’re not alone. One of the first choices you’ll make is between a full-body routine and a split plan. Both work, and both can build strength and muscle. But the real question is: Which one actually fits you?  

The truth is, there’s no one-size-fits-all answer. Choosing between full-body and split training depends on your goals, schedule, preferences, and experience level. That’s where this guide comes in. We’ll break down everything you need to know to make an informed (and confident) choice.

• What is full-body training?

• What is split training?

• The pros and cons of full-body training

• The pros and cons of split training

• How to choose: Full-body vs. split training

• Can you combine full-body and split training?

Let’s dive in!

What is full-body training?

As the name implies, full-body training refers to a strength training program that works all the major muscle groups of the body in a single workout session. Most people train this way 2–3 times a week, making it one of the most efficient and effective styles out there. 

If you’re a strength training beginner, a full-body routine is a good place to start, as it’s often more simplified than other types of programs. It generally includes one to two exercises for shoulders, arms, chest, back, core, quads, hamstrings, and calves in a single session.

Another way to structure a full-body session is by hitting the five fundamental movement patterns—push, pull, hinge, squat, and carry. Cover these, and you’re training your whole body in a functional way. 

What is split training?

A split strength training routine involves splitting the body’s muscle groups into separate workout sessions. There are lots of different ways to create a split training program, but a few common methods include: 

Upper-body or lower-body split

With split training, you zoom in on specific muscle groups. This lets you really focus on one area at a time, whether that’s a chest day, leg day, or an arms and core day. 

Muscle group split 

This routine involves splitting the major muscle groups into individual workout sessions, offering more variability. Here are two examples of splitting your strength routine by muscle group:

• Example #1: 

  • Monday: Chest

  • Tuesday: Back

  • Wednesday: Shoulders and core

  • Thursday: Legs

  • Friday: Arms and core

• Example #2: 

  • Monday: Chest and triceps

  • Tuesday: Back and biceps

  • Wednesday: Rest

  • Thursday: Legs and core

  • Friday: Shoulders

The pros and cons of full-body training

Full-body training comes with its own set of advantages and limitations. Understanding these can help you decide if this approach fits your goals, schedule, and experience level—so you can train smarter and see better results.

The pros of full-body training

1. Time-saving structure: Full-body training is more time efficient than other methods. Because you get a complete workout in one session, you don’t have to do it as often. This also lets you have more recovery time between workouts, which is essential for strength training. 

2. Compound movement focus: Full-body strength routines often include a lot of compound, or multi-joint, exercises, which contributes to their overall efficiency. If your goal is general strength or improved athletic performance, compound moves are a good way to go. 

3. Built-in cardio boost: When you do full-body strength training, sometimes you can get a good cardio workout as well using methods like high-intensity interval training (HIIT). 

4. Improved daily function: Full-body workouts develop balance, stability, and functional strength (the kind you actually use in real life). Moves like carries build grip strength, core stability, and the ability to haul groceries, luggage, or anything else life throws at you without strain. 

The cons of full-body training

1. Longer session times: A full-body workout will likely take you longer per session. However, not having to work out as often can also free up your time on other days and give you the option to incorporate other exercise methods into your routine.

2. Limited physique focus: Sometimes full-body training may not be enough for advanced lifters or those looking to make specific physique gains. 

3. Overload challenges: Full-body training plans can make progressive overload tricky because increasing sets or reps will add even more time to your workout. Additionally, increasing your workout frequency can make recovery more challenging.

The pros and cons of split training

Split routines come with big benefits—and a few challenges. Knowing what works in your favor and what might hold you back will help you decide if this focused training style fits your goals and lifestyle. Let’s break down the pros and cons.

The pros of split training

1. Time-efficient sessions: A split routine generally involves shorter workout sessions, saving on time.

2. Enhanced muscle recovery: Split plans allow more recovery for individual body parts, leaving your muscles feeling fresh and ready to train harder the next time around.

3. Sustained workout energy: When your workout session is focused and short, you’re more likely to maintain energy for the whole workout instead of fading at the end, leading to faster progress. 

4. Targeted muscle gains: Split training plans offer the opportunity to maximize your gains by focusing on specific body parts.

The cons of split training

1. Complex programming: Split training plans can be more complicated and excessive compared to full-body training, so they may not be appropriate or necessary for beginner lifters.

2. Missed workout impact: While each split training session is usually shorter, if you miss a workout, you neglect an entire body part for that week.

3. Increased workout frequency: Split plans reduce the number of complete rest days you need, but the trade-off is they also require more workout days per week for maximum effectiveness. 

How to choose: Full-body vs. split training

Choosing between full-body and split training is a personal decision. The key is finding a routine you enjoy and can stick with long-term. In terms of effectiveness, this study from BMC Sports Science, Medicine and Rehabilitation showed there is no significant difference in strength, power, and muscle mass with full-body training versus an upper-body and lower-body split training program, when training volume was the same. 

So, both types of programs, if done correctly, will yield results. 

Some things to consider when designing your workout routine:

• Your personal fitness goals: Are you hoping for general strength and fitness, or do you want to enhance your physique with big shoulders or a defined core?

• Your personal preferences: You might simply have a preference for one type of training over another. Doing something you enjoy will keep you motivated and engaged.

• Your weekly schedule: This is often the deciding factor. If you only have two days a week, full-body workouts likely make more sense. If you love being in the gym five days a week, splits might be your jam. 

• Your experience level: Full-body workouts are very beginner-friendly, so if you’re new to strength training, this is your best bet. If you’ve been strength training for a while, you might need the variety a split routine can provide. 

The best plan is the one you’ll actually stick to. Consistency beats perfection every time.

Can you combine full-body and split training?

Absolutely. You don’t have to pick a side here. Mixing full-body and split days is often the sweet spot, keeping you efficient and focused. There are a number of ways to make this work, but consistency with any plan is vital for seeing progress. 

Here’s a sample four-day schedule that includes both split training and full-body training in your routine.

• Monday: Chest, triceps, shoulders

• Tuesday: Back, biceps, core

• Wednesday: Legs

• Thursday: Rest

• Friday: Full-body 

The split training portion of this example allows you to focus on specific muscle groups, and the full-body day gives you the chance to hit each of those muscle groups a second time, boosting your training volume for the week.

Build your balanced routine with Hydrow

There’s no one-size-fits-all strength training routine—and that’s the beauty of it. Both full-body and split training can deliver results if you stick with them. Add in recovery, good nutrition, and a plan you actually enjoy, and you’ll win.

When you’re ready to take the guesswork out of your strength training plan, Hydrow’s expert-led strength workouts designed for your living room—and rowing routines that light up 96% of your muscles in one go (talk about efficiency!). 

Learn more about Hydrow today.