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When dedicating time to exercise, you're likely aiming to optimize your efforts. But with so many muscle groups and body parts to consider, it can be difficult to figure out where to begin. While most workout plans don’t specifically label themselves as ‘full-body’ or ‘isolated muscle routines,’ we’re all familiar with terms like ‘leg day’ or ‘arm day,’ compared to routines targeting the entire body. All programs are designed with the goal of muscle building, strength, or weight loss. Yet, the decision between full-body and targeted workouts can be quite challenging.
Full-body workouts are more time-efficient and well-suited for beginners
In a full-body workout, all major muscle groups like your chest, back, arms, hamstrings, and abs are targeted in every session. These exercises often involve movements that activate multiple muscle groups simultaneously, such as squats, deadlifts, and overhead presses. Known as compound movements, these exercises require a significant amount of energy, burn more calories, and can be taxing on your muscles, typically necessitating longer rest periods between sets and workouts.
The benefit of working the same muscle groups with similar exercises several times a week is that it enhances overall body strength instead of just focusing on one specific area. Here's what a standard full-body workout might look like (from Starting Strength):
Monday: Squats, bench press or overhead press, deadlifts
Tuesday: Rest
Wednesday: Squats, overhead press/bench press, deadlifts
Thursday: Rest
Friday: Squats, overhead press/bench press, deadlifts
Saturday and Sunday: Rest
If you're new to lifting weights, have limited time, or are focused on losing weight, full-body workouts are the perfect fit for you.
For the beginner, these programs are more simple, help you learn and constantly practice the major compound exercises, and can lead to major strength and muscle gains because of how often you’re working out the same muscles. In fact, beginner strength programs, like Starting Strength and 5x5, emphasize those full-body movements to help you lay down a solid strength base.
Similarly, compound lifts engage so many muscles that they really get your heart pumping and burn more calories, making them an ideal choice for weight loss goals. For someone who doesn’t have much time to work out, full-body workouts are more efficient, so you don’t have to train as often throughout the week. Each workout in Starting Strength, for example, runs you through three exercises for a couple of sets each, which means you don’t have to spend hours in the gym.
Exercising specific muscle groups help you work on weaker muscle groups
Most people are familiar with the concept of 'leg day,' where you push your lower body to the limit until you're left feeling shaky. But 'leg day' is just one part of a broader rotation of muscle-focused workouts, known as a 'workout split.' This approach involves dividing your routine over the course of a week, with each session dedicated to targeting specific muscle groups. The workouts are spaced out to allow each muscle group time to recover before it’s worked again, helping you train more frequently during the week.
Split workouts allow you to zero in on and build weaker muscle groups. If you have strong calves but your upper body is lacking, for example, split routines can address that. While compound movements are generally more effective, they may not fully target smaller muscles like your rear deltoids and calves. A split routine could look something like this:
Monday: Hip thrusts, hyperextensions, Romanian deadlifts, lunges (glutes, hamstrings)
Tuesday: Dumbbell chest press, lateral raises, shrugs, tricep push-downs (chest, shoulders, triceps)
Wednesday: Rest day
Thursday: Bulgarian split squats, leg extensions, standing calf raises (quads, calves)
Friday: Seated row, pull-ups, bicep curls (back, traps, biceps)
Saturday and Sunday: Rest days
By following this split program, you’ll target your entire body by the end of the week. This means you’ll be working one major muscle group once or twice per week. The workouts can combine both compound and isolation exercises, but the focus for each day will be on a specific muscle group.
Split routines become more beneficial than full-body routines once you’re comfortable with gym training and wish to sculpt your body in a particular way. For instance, if you’re aiming for broader shoulders, you’d incorporate more shoulder and upper chest exercises into your routine. This is why bodybuilders often follow split routines.
Full-body workouts are more suitable for beginners, while split routines are ideal for those with intermediate experience
When deciding between full-body and split routine workouts, consider how many days you can commit to training, your personal fitness goals, your current skill level, and how comfortable you feel in the gym.
If you're just starting out and looking to improve your fitness, a full-body program is your best option. As you gain more experience, you can transition to a split routine to target specific muscles for strength and growth. Some programs even combine both methods: you can follow a split routine and incorporate full-body circuit-style workouts to add extra intensity at the end of your sessions. Either way, you’ll gain strength, build muscle, and improve your overall health and well-being.
