If you’re hitting the gym to build muscle, you’ve probably asked yourself this big question: should I do full body workouts or split routines? Both are popular. Both can work. But which one is better if you want faster muscle growth?
In this blog, we’ll break it all down. We’ll compare both training styles. We’ll look at the pros, cons, and how they affect your gains. By the end, you’ll know which one suits your body, your goals, and your schedule best.
Let’s dive right in.
What Is a Full Body Workout?
A full body workout is exactly what it sounds like. You train your whole body in one session. You hit all major muscle groups in a single workout.
You might do squats for legs, bench press for chest, rows for back, and maybe some curls for arms. It’s a complete workout.
Most people who use this style train 2 to 4 times a week. Each workout is usually around 45 to 75 minutes long.
Full body workouts are great if you’re short on time or can’t go to the gym every day.
What Is a Split Routine?
A split routine means you train different muscle groups on different days. You might do chest and triceps one day, back and biceps the next, and then legs another day.
Some people do 3-day splits. Others do 5 or 6-day routines. It depends on your goal and how much time you have to train.
This style gives more attention to each muscle group. It also allows for more sets and volume per muscle.
Split routines are popular among bodybuilders. But you don’t have to be a pro to use them.
How Muscle Growth Actually Happens
Before we decide which style is better, let’s understand how muscles grow.
Muscles grow through a process called hypertrophy. It happens when your muscles get damaged during exercise. Your body repairs them, and they come back stronger and bigger.
To trigger this, you need two things: resistance and recovery.
If you train a muscle and don’t give it time to recover, it won’t grow. And if you don’t train it often enough, it also won’t grow.
Finding the right balance is key.
Now let’s compare both routines.
Full Body Workouts – Pros and Cons
Pros:
- More frequency per muscle
You hit each muscle group multiple times per week. That’s good for growth, especially if you’re a beginner. - Better recovery balance
Since you work each muscle less per session, your recovery time is shorter. - Burns more calories
More muscles in use means higher calorie burn. Great if you’re trying to build muscle and stay lean. - Great for busy people
If you can only train three days a week, full body workouts make sure you’re not skipping muscle groups. - Easy to stick with
Full body training is simple. You don’t need to remember what day is arm day or chest day.
Cons:
- Can feel tiring
Training your whole body in one session can be exhausting. You need good stamina. - Less focus on each muscle
You may only do 2 to 3 sets per muscle group, which might not be enough for advanced lifters. - Not ideal for high volume
If you love doing 5 exercises for chest alone, this style may not give you enough time.
Split Routines – Pros and Cons
Pros:
- More volume per muscle
You can train each muscle group with more sets, more exercises, and heavier weights. - Focused training
You get to fully target and isolate muscles. That’s great for shaping your body. - Less tiring per workout
You’re only focusing on a few muscles each session, so you won’t feel completely wiped out. - Great for advanced lifters
If you’ve been training for a while, split routines give you more control and variety. - Helps avoid overtraining
Since you rest other muscles while focusing on one area, recovery is easier to manage.
Cons:
- Takes more time
You need to go to the gym more often, usually 4 to 6 times per week. - Miss a day, miss a muscle
If you skip a workout, you might end up not training a whole muscle group that week. - Not great for beginners
If you don’t have a strong base, you may not get the same benefits as you would from full body training. - More complex
You need to track which day is what, how long each muscle has rested, and avoid overlaps.
Which One Builds More Muscle Faster?
It depends on a few factors:
1. Your Experience Level
Beginners usually see faster gains with full body workouts. That’s because muscles respond well to frequent stimulation. You also build coordination and overall strength faster.
Advanced lifters, on the other hand, may grow faster with split routines. Their muscles need more volume and different angles to keep growing.
2. Your Schedule
If you can only train 2 or 3 times a week, full body is the clear winner. It lets you train each muscle more often without needing 5 gym days.
If you can train 5 or 6 days a week, splits give you more variety and detail.
3. Your Recovery
If you recover fast, split routines may work better. If you often feel sore for days, full body training with lighter volume might suit you more.
4. Your Goal
If you just want general strength and fitness, full body is easier and more flexible.
If you want to sculpt and isolate specific muscles, splits help you do that better.
A Sample Full Body Routine (3 Days a Week)
Day 1
- Squats – 4 sets
- Bench Press – 3 sets
- Bent Over Rows – 3 sets
- Overhead Press – 2 sets
- Plank – 2 rounds
Day 2
- Deadlifts – 4 sets
- Pull-Ups – 3 sets
- Dumbbell Chest Press – 3 sets
- Lunges – 2 sets
- Russian Twists – 2 rounds
Day 3
- Leg Press – 3 sets
- Incline Dumbbell Press – 3 sets
- Seated Cable Row – 3 sets
- Lateral Raises – 2 sets
- Hanging Leg Raises – 2 rounds
A Sample 5-Day Split Routine
Day 1 – Chest & Triceps
- Bench Press – 4 sets
- Incline Dumbbell Press – 3 sets
- Tricep Pushdowns – 3 sets
- Dips – 2 sets
Day 2 – Back & Biceps
- Deadlifts – 4 sets
- Pull-Ups – 3 sets
- Barbell Curls – 3 sets
- Hammer Curls – 2 sets
Day 3 – Legs
- Squats – 4 sets
- Leg Press – 3 sets
- Hamstring Curls – 3 sets
- Calf Raises – 2 sets
Day 4 – Shoulders & Abs
- Overhead Press – 4 sets
- Side Lateral Raises – 3 sets
- Face Pulls – 2 sets
- Cable Crunch – 3 rounds
Day 5 – Optional (Arms or Weak Points)
- Choose exercises for any muscles you want to grow faster
- Keep the workout short and focused
Final Thoughts – What’s Best for You?
There’s no single right answer. Both full body and split routines can build muscle. What matters more is how consistent you are, how well you recover, and how smart you train.
If you’re just starting out or coming back after a break, go with full body workouts. They’re simple, effective, and time-friendly.
If you’ve been lifting for over a year and want to fine-tune certain areas, split routines give you more control.
Listen to your body. Try both styles for a few weeks and see what feels better. The best routine is the one you can stick with.
No matter what path you choose, train hard, recover well, and stay patient. Muscle takes time. But with the right routine, it comes faster than you think.
