Full body workouts are a comprehensive approach that target all major muscle groups in a single workout. Their effectiveness in building muscle mass and strength has been scientifically proven, making them an ideal choice for beginner bodybuilders and strength athletes. There are two main types of training programs in the fitness world: split workouts (separating muscles into different days) and full body workouts. Both have their advantages and disadvantages, and choosing the best program depends on your level of training and goals.
A study published in Strength and Conditioning Research found that for beginners looking to increase muscle mass and strength, full body workouts outperform traditional split programs. Unfortunately, many trainers, ignoring the science, continue to insist on splitting workouts by muscle groups based on outdated or unsubstantiated methods.
Common mistakes when using full-body training that lead to overtraining include: excessive repetitions in exercises, excessive number of exercises themselves, and too frequent intense training. Correct use of the full-body method eliminates such mistakes and guarantees effective growth of muscle mass and strength.
So How to Avoid Mistakes?
When creating a training program, you need to take into account several important points. The main thing is micro-periodization of training. Each approach should have no more than 12 repetitions and 5 approaches. Focus on basic exercises: squats with a barbell, bench press and deadlift. Isolation exercises are needed, but in small quantities, with moderate weight, without exhaustion.
Many advise 45-minute workouts, but in reality you need 1.5-2 hours to perform all the exercises well with the correct technique, devoting yourself to the training completely, and not “for show”. A well-designed full-body program can quickly and significantly change a beginner's figure.
Split training is more suitable for experienced athletes. For beginners, they are more difficult due to the large working weights. As an example, here is one of the split options:
- Monday: chest/biceps
- Tuesday: shoulders/calves
- Thursday: back/triceps
- Friday: legs/abs
You can also use a three-day split:
- Monday - triceps/back/shoulders/abs
- Wednesday - biceps/forearms/chest/abs
- Friday - legs/abs
Or alternate light, medium and heavy workouts within the full body. I recommend professionals try both methods and choose the most effective. For an objective assessment, you need to train according to the chosen program (full body or split) for at least six months.
Full body is better suited for powerlifting or increasing strength in basic exercises, due to the alternation of training intensity. Additional isolation exercises take a lot of energy and slow down recovery. Many train every other day or two, risking overtraining. Therefore, you need to decide what is more important: muscle growth or increasing strength.
Brad Schoenfeld,fitness expert
Full body puts emphasis on basic exercises, while split distributes the load between basic and isolating exercises, so opinions on the effectiveness of these training systems differ.
Interesting! Brad Schoenfeld's research has shown that full-body training can lead to greater gains in muscle mass (particularly biceps) and strength (in the bench press) compared to split training, provided the training volume is the same. However, this conclusion is based on studies with experienced athletes who are already using split training. Moreover, changing the training program itself can be a growth factor. In reality, splits allow you to increase the training volume for individual muscles without the risk of overtraining. Therefore, there is no clear answer as to which is more effective - full-body or split -. The choice depends on individual goals, training level and preferences.
Full-body training program:
We present you with an effective full-body training program for building muscle mass and increasing strength indicators. It is universal, suitable for both beginners and experienced athletes or professionals.
WEEK 1
Monday:
- Lying dumbbell flyes 3x12
- Barbell squats 3x12 (60-65%*)
- Barbell bench press 5x6 (75-80%)
- Barbell bicep curls 4x8
- Crunches 2x50
Wednesday:
- Deadlift 5x6 (75-80%)
- Barbell bench press 3x12 (60-65%)
- Push-ups (weighted) 4x8
- Standing dumbbell bicep curls 3x12
- Bent knee leg raises 4x15
Friday:
- Pull-ups on the bar 4x8 (with weights)
- Arnold Press 4x8
- Crunches 2x50
- Barbell squats 4x8 (70-75%)
- Barbell bench press 4x4 (80-85%)
This full-body program is scheduled for three workouts per week with rest in between. It includes basic exercises for the entire body (squats, bench press, deadlift), supplemented by isolation exercises for the biceps and abs. The intensity of the workouts varies by day and exercise, the number of repetitions and approaches, as well as the weight of the load (indicated by percentages of the maximum weight that you can lift in one repetition - *). The program involves progressive overload - increasing the weight or the number of repetitions over time. It is suitable for both beginners (with lighter weights) and experienced athletes (with heavier weights).
WEEK 2
Monday:
- Butterfly Machine Press 4x8
- Standing Barbell Curl 5x6
- Abdominal Crunches 2x50
- Bench Press 4x8 (70-75%)
- Deadlift 3x12 (60-65%)
- Barbell French Press 3x12
Wednesday:
- Straight Leg Raises 4x12
- Standing Barbell Press 4x8
- Barbell Squats 4x8 (70-75%)
- Barbell Bench Press 5x6 (75-80%)
- Cable Press 3x12
- EZ-Barbell Curl 4x8
Friday:
- Deadlift 5x6 (75-80%)
- Barbell Bench Press 3x12 (60-65%)
- Vertical block row (for the lats) 3x12
- Dumbbell flyes lying on a bench 4x8
- Standing barbell bicep curl 3x12
- Crunches for the press 2x50
WEEK 3
Monday:
- Barbell squats 4x8 (70-75%)
- Barbell bench press 4x4 (80-85%)
- Barbell bench press with a close grip 4x8 (70-75%)
- Standing dumbbell press 3x12
- Standing dumbbell flyes 4x8
- Seated dumbbell bicep curl 4x8
- Hanging bent leg raises (knees) 4x15
Wednesday:
- Deadlift 3x12 (60-65%)
- Barbell bench press 4x8 (70-75%)
- Bicep curls on Scott bench 4x8
- Abs crunches 2x50
- 45-degree incline press 4x8 (70-75%)
- Dumbbell flyes 3x12
- Standing barbell French press 4x8
Friday:
- Hanging leg raises with bent knees on the bar 4x12
- Barbell squats 4x4 (80-85%)
- Barbell bench press 5x6 (75-80%)
- Push-ups from bars 4x8
- Pull-ups on the bar (with weights) 4x8
WEEK 4
Monday:
- Dumbbell bench press 4x8
- Standing dumbbell curls 3x12
- Deadlift 4x8 (70-75%)
- Hammer 4x8
- Crunches 2x50
- Barbell bench press 3x12 (60-65%)
Wednesday:
- Lying dumbbell flyes 3x12
- Pull-ups (weighted) 5x6
- Hanging straight leg raises 4x12
- Barbell squats 3x12 (60-65%)
- Barbell bench press 4x4 (80-85%)
- Dips 4x8
Friday:
- Lateral dumbbell raises 4x8
- Standing barbell curls 3x12
- Crunches 2x50
- Deadlift 4x4 (80-85%)
- Barbell bench press 3x12 (60-65%)
- Seated barbell press 5x6 (75-80%)
The presented 4-week programs continue to use the principle of full-body training, but with variations in exercises and intensity. Each week includes three workouts with rest between them. The program includes basic multi-joint exercises (squats, bench press, deadlift), as well as isolation exercises that involve different muscle groups. The number of repetitions and sets, as well as the weight of the load (as a percentage of 1RM) change from week to week and from exercise to exercise, which ensures variability of the load and progressive overload. In general, the program is designed for long-term use with a gradual increase in working weights and complexity.
Who Should Choose What?
Beginners are recommended to start with full-body training. This will help to master the technique of basic exercises faster, improve the neuromuscular connection and adapt to the loads. In the first two months, basic exercises are enough, additional isolating exercises are practically ineffective. The training will be relatively short (40-60 minutes), minimizing the risk of overtraining.
Experienced athletes can choose between full-body and split training depending on their goals and capabilities.
If you have questions about training and health, then seek help from honest, trusted, and most importantly - competent specialists! Whether on the Internet or in your gym.
Thanks for reading, athletes! We hope this information will be useful for you!
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