Full Body Workouts vs Split Routines

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.