When it comes to building muscle, increasing strength, and improving body composition, the way you structure your training matters. Should you train every muscle group every session, or focus on isolated muscle groups across the week?

In this guide, we break down the differences between split workouts and full-body workouts, supported by scientific research, and show you how to choose the best training split based on your fitness level, goals, and schedule.

What Is a Split Workout?

A split workout divides training sessions by muscle groups. Instead of training your full body in one workout, you focus on specific muscle groups each day, allowing for higher volume and intensity per group, while promoting sufficient recovery.

A split workout allows you to:

• Isolate individual muscles for greater hypertrophy

• Increase total training volume and load

• Recover specific muscles while training others

• Improve mind-muscle connection and movement mechanics

“Split routines allow more total sets per muscle group, which enhances hypertrophic response.”
— Schoenfeld et al., Journal of Strength and Conditioning Research

What Is a Full-Body Workout?

A full-body workout targets all major muscle groups in one session. It’s especially beneficial for beginners, general fitness, or lifters with a limited weekly training schedule.

Benefits include:

• Training each muscle group multiple times per week

• Efficient use of time with fewer weekly sessions

• High caloric burn and cardiovascular demand

However, full-body training often limits per-session volume and can make progressive overload more difficult for intermediate and advanced lifters.

“Whole-body resistance training is effective in untrained individuals, but trained individuals benefit more from split routines with higher per-session volume.”
— Grgic et al., Sports Medicine

Beginner vs. Advanced Splits: Which Is Right for You?

What the Research Says

• A survey of 127 bodybuilders published in the Journal of Strength and Conditioning revealed that 100% followed a split workout [reference].

• A meta-analysis in Sports Medicine found that training each muscle group 2–3 times per week produces significantly greater muscle growth and strength compared to once per week (Schoenfeld et al., 2016).

• A 2018 study with Texas Tech University confirmed that working each muscle group twice weekly improved muscle size and overall body composition [reference].

Sample Weekly Workout Split Schedules 

Full-Body Routine (Beginner - 3 Days/Week)

• Monday: Full body (light load, higher reps)

• Wednesday: Full body (moderate load)

• Friday: Full body (moderate-to-heavy load)

Upper/Lower Body Split (4 Days/Week)

• Monday: Upper body

• Tuesday: Lower body

• Thursday: Upper body

• Friday: Lower body

Push-Pull-Legs (3-Day or 6-Day Option)

Option 1 – 3 Days/Week

• Monday: Push

• Wednesday: Pull

• Friday: Legs

Option 2 – 6 Days/Week (Advanced)

• Monday: Push

• Tuesday: Pull

• Wednesday: Legs

• Thursday: Push

• Friday: Pull

• Saturday: Legs

5-Day Body Part Split (Advanced)

• Monday: Chest

• Tuesday: Back

• Wednesday: Shoulders

• Thursday: Legs

• Friday: Arms (Biceps + Triceps)

Recovery & Nutrition Considerations

Training frequency and volume only work if recovery matches the stimulus. Without recovery, you’ll stall progress, risk injury, and experience burnout.

Recovery Essentials:

• Sleep: Aim for 7–9 hours per night

• Rest Days: Take 1–2 full rest days per week

• Mobility Work: Include active recovery, stretching, or foam rolling

• Hydration & Electrolytes: Crucial for training performance and muscle function

Nutrition for Growth:

• Protein Intake: 1.6–2.2 g/kg of body weight daily

  Morton et al., British Journal of Sports Medicine

• Carbs: Essential for recovery and training energy

• Post-Workout Nutrition: Include a fast-digesting protein + carbs combo within 30–60 minutes post-lift

Fuel your training and recovery with Swolverine Whey Protein Isolate and INTRA for hydration + performance.

Frequently Asked Questions About Split Workouts

Can I combine cardio with a split routine?
Yes — add low to moderate-intensity cardio after training or on off days. High-intensity cardio should be placed strategically to avoid interference with recovery.

What if I can only train 3 days per week?
Use a full-body routine or modified push-pull split. Focus on compound lifts and hit each major muscle group twice per week.

Can I switch between full-body and split workouts?
Absolutely. Many lifters rotate based on their schedule, goals, or recovery needs. Just ensure you're maintaining adequate weekly volume for progress.

Final Takeaway: Full Body vs. Split Workouts

Both full-body and split training styles can be highly effective. Your decision should be based on your goals, experience level, available time, and recovery capacity.

• Use full-body workouts if you're short on time, a beginner, or want to maintain general fitness.

• Use split workouts if you’re ready to increase volume, intensity, and muscular specificity to maximize results.

Regardless of which method you choose, consistency, progressive overload, and recovery are what ultimately drive results.

Want help designing a training split that matches your goals?
Get personalized coaching from The Swole Kitchen and level up with performance-driven supplements from Swolverine.

---

Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You've Been Waiting For?

The Swole Kitchen is an exclusive membership opportunity for those who are looking to pursue a performance-driven lifestyle. By combining wellness consulting, nutritional lifestyle improvement, and 1:1 customized nutrition plans to our members, our programs aim to optimize human potential. In each of our programs, you’ll receive guidance to reclaim your health, fuel your lifestyle, and pursue performance ambitions, all while learning how to make nutritional decisions from a place of self-trust and intuition. All of our coaches are committed to providing the highest level of results-driven wellness to our members.

 

SWOLVERINE IS AN ENDURANCE ATHLETE AND ACTIVE LIFESTYLE BRAND. MADE FOR THE ELITE ATHLETE, AND THE STRONG-WILLED OUR PRODUCTS WERE DESIGNED TO FUEL YOUR ATHLETIC PERFORMANCE. WE PERFORM WHEN YOU PERFORM. 

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.