Full Body vs. Split Training Workout: Finding The Best Fit For Your Goals

When it comes to strength training, one of the most important decisions you'll make is whether to follow a full-body workout or a split training routine. The right choice depends on your goals, experience level, and lifestyle. At ERA Fit, one of our specialties is designing programs that maximize results, so let’s break down the pros and cons of each approach and help you find the best fit for your transformation.

Full Body Training

Who Does It Work Best For?

Full-body training is an excellent choice for:

• Beginners: If you're new to weightlifting, full-body workouts allow you to build strength and familiarity with movement patterns without overloading any one muscle group.
• Those With Limited Training Time: If you can only commit to 2-4 workouts per week, full-body training ensures you're hitting every muscle group regularly.
• Fat Loss Clients: These workouts maximize calorie burn by engaging multiple muscle groups, leading to a greater metabolic effect.
• Athletes & Functional Training Enthusiasts: Sports performance requires coordinated full-body strength, making this style ideal for building total-body athleticism.

Pros

• Efficient – You train all major muscle groups in a single session, which maximizes time and energy expenditure.
• Higher Caloric Burn – More muscles working means a greater metabolic impact.
• Balanced Muscle Development – Prevents muscle imbalances by training the whole body frequently.
• More Recovery Time – Less frequency on individual muscle groups allows for better overall recovery.

Cons

• Can Be Fatiguing – Training large muscle groups multiple times per week requires careful recovery management.
• Progressive Overload Is Tricky – As you get stronger, increasing the intensity while balancing recovery becomes more challenging.
• Not Ideal for Advanced Lifters Focused on Hypertrophy – Those aiming for extreme muscle growth may benefit from isolating muscle groups more frequently.

The Ideal Weekly Training Schedule

• 3 Days Per Week: Monday, Wednesday, Friday (for beginners or those balancing other athletic activities)
• 4 Days Per Week: Upper/lower focus on alternating days (for those looking to push progress while still allowing recovery)

Tips For Success From A Personal Trainer

• Prioritize compound movements (squats, deadlifts, bench press) to maximize efficiency.
• Focus on progressive overload by increasing weight or reps each session.
• Incorporate mobility and flexibility work to maintain movement quality.
• Allow at least one rest day between full-body workouts for muscle recovery.

Split Training

Who Does It Work Best For?

• Bodybuilders & Physique Athletes: Those focused on maximum muscle size benefit from split training, which allows for targeted muscle breakdown and recovery.
• Advanced Lifters: If you’ve been training for a while and need more volume per muscle group, splits are a great option.
• Those Training 5+ Days Per Week: With more gym time available, split training allows you to focus intensely on specific muscle groups.

Pros

• Higher Volume Per Muscle Group – You can perform more sets and reps for each muscle.
• Optimized for Muscle Growth – More time under tension leads to hypertrophy gains.
• Less Fatigue Per Session – Since you're focusing on fewer muscle groups, fatigue is more localized, allowing better intensity.

Cons

• Requires More Training Days – To get full-body benefits, you need to train at least 4-6 times per week.
• Risk of Muscle Imbalance – If not planned correctly, some muscles may be undertrained.
• Can Be Time-Consuming – Training single muscle groups means longer workouts per session.

The Ideal Weekly Training Schedule

• 4-Day Split: Upper body, lower body, rest, repeat
• 5-Day Split: Chest/triceps, back/biceps, legs, shoulders, rest
• 6-Day Split: Chest, back, legs, shoulders, arms, rest

Tips For Success From A Personal Trainer

Structure workouts for balance – Avoid overtraining certain muscle groups.
Use progressive overload to challenge muscles effectively.
Track your recovery – Split training requires dialing in sleep, nutrition, and mobility work.

Upper/Lower Split Workout

What Is It & How Does It Work?

An upper/lower split is a hybrid of full-body and traditional split training. It divides workouts into upper-body and lower-body sessions, alternating throughout the week.

Who Does It Work Best For?

• Intermediate Lifters: Those who want more muscle focus without committing to a full split.
• Strength Athletes: Powerlifters and athletes benefit from this structure.
• Busy Individuals: Provides balance between training frequency and recovery.

Pros

• Balanced Approach – Combines frequency with volume effectively.
• Better Recovery – Alternating days prevent burnout.
• Can Train 3-5 Days Per Week – Allows flexibility in programming.

Cons

• Still Requires More Frequency Than Full-Body Workouts
• Not as Specific as a True Body Part Split

Tips From A Personal Trainer

• Focus on compound lifts (bench, squat, deadlift).
• Rotate rep schemes for strength and hypertrophy.
• Ensure adequate rest between heavy sessions.

We Go Beyond Designing Customized Training Plans

Planning With Your Body History, Goals & Schedule In Mind

At ERA Fit, we don’t do cookie-cutter workouts. Your plan is built around your body’s history, limitations, and transformation goals.

Building A Nutrition Plan You’ll Love & Follow

Training alone won’t get results—our nutrition plans are tailored to fuel your workouts and keep you feeling strong.

Bi-Monthly Check-Ins, Support & Reporting To Keep Your Training & Nutrition Plans Updated

We track progress in real time, adjust programs as needed, and ensure you stay on track.

Become A Part Of The ERAFit Community

We’re more than a gym. We’re a community dedicated to helping you reach your peak potential.

Book A Free Consultation With Our Trainers & Let’s Discuss Your Goals

Ready to start? Our expert trainers are here to build the perfect plan for you. Click here to book your free consultation now!