When you go to the gym, do you generally do a split-routine or a full-body workout?

Advantages of Full Body Workouts

• Great for getting back into training after not exercising for a while
• Ideal for beginners who need to get all-round strength before specialising
• The best option if you only get into the gym once or twice a week

Advantages of Split Routines

• For the more advanced gym-goer, it adds intensity to chosen muscle-groups
• Challenges the nervous system more
• Allows more time for a muscle group to recover before it’s trained again
• Enables more variety of exercises per muscle group

Which Exercises to Choose in a Whole Body Workout

Prioritize the big multi-joint exercises which work your whole body hardest:

• Squats
• Deadlifts
• Pullups
• Dumbbell chest press
• Pushups

Which Muscle Groups to Train in a Split Routine

Here’s an example of a split routine for someone who trains 3 times a week:

• Monday: chest, shoulders, triceps
• Wednesday: legs, core
• Friday: back, biceps

Dominic Londesborough is a personal trainer in London and founder of the Fitness4London website.