Split or Full Body Workout: Best Plan for Beginners

Starting out in bodybuilding feels a lot like walking into a crowded gym for the first time—you see guys crushing heavy bench presses, others hammering biceps on “arm day,” and someone powering through squats until their legs shake. And then there’s you, standing there wondering: Should I train my entire body each session, or break it into splits like chest day, back day, and so on?

This is one of the first big decisions every beginner lifter faces. Get it right, and you’ll build muscle, strength, and confidence at lightning speed. Get it wrong, and you risk spinning your wheels for months, stuck in a cycle of soreness without much progress.

The truth? Both full body and split workouts can build muscle. But for beginners, one method almost always works better. In this guide, I’ll break down the pros and cons, show you exactly when to use each style, and share simple training plans you can put into action today.

Split or Full Body Workout – The Big Question

Before diving into what’s “best,” let’s clear up what we mean by these two training styles.

• Full Body Workout → You train all major muscle groups (legs, chest, back, shoulders, arms, core) in one session. Usually done 2–4 times per week.
• Split Workout → You divide muscle groups across different days. Example: Monday chest & triceps, Wednesday back & biceps, Friday legs.

Both have been used by top athletes and bodybuilders for decades. The real question isn’t whether they work—it’s which one works best for beginners starting out.

What Is a Full Body Workout?

A full body workout is exactly what it sounds like: you hit every major muscle group in a single training session.

Key Features:

• Frequency: Usually 3 times per week (Mon-Wed-Fri, for example).
• Exercises: Built around compound lifts like squats, bench press, deadlifts, rows, and overhead press.
• Time: 45–75 minutes per session.

Why It Works for Beginners:

• Faster Progress – As a beginner, your body adapts quickly. Training each muscle 2–3 times per week means more practice and faster gains.
• Better Technique – You’ll repeat the same lifts multiple times weekly, which helps you learn proper form faster.
• Efficient – With just 3 days a week, you’re building your whole body without living in the gym.

Example: Beginner Full Body Training Plan

Day A:

• Squat – 3x8
• Bench Press – 3x8
• Barbell Row – 3x10
• Overhead Press – 3x10
• Bicep Curls – 2x12
• Plank – 3x30 seconds

Day B:

• Deadlift – 3x5
• Pull-ups (or Lat Pulldown) – 3x8
• Incline Dumbbell Press – 3x10
• Lateral Raises – 3x12
• Triceps Pushdowns – 2x12
• Hanging Leg Raises – 3x12

Alternate Day A and Day B, training three times per week.

This setup gives beginners the perfect balance of frequency, intensity, and recovery.

What Is a Split Workout?

A split workout divides your training by muscle group or movement pattern. Instead of working everything in one day, you spread it out.

Common Splits:

• Bro Split (Chest, Back, Shoulders, Legs, Arms) – 5 days per week.
• Upper/Lower Split – 4 days per week (Upper Mon/Thu, Lower Tue/Fri).
• Push/Pull/Legs – 3–6 days per week.

Benefits of Split Training:

• Higher Volume – You can do more sets and exercises for each muscle in one session.
• Flexibility – Easier to fit workouts around a busy schedule if you can’t train every body part equally.
• Good for Advanced Lifters – Once you’ve built a base of strength, you’ll need more volume to grow.

Downsides for Beginners:

• Less Frequency – If you only train chest once a week, that’s fewer growth opportunities compared to 3x per week in a full body plan.
• Easier to Overdo It – New lifters often go too hard on one muscle group, leading to soreness without real progress.

Full Body vs Split Workout – Which Is Best for Beginners?

Here’s the straight answer: Beginners will almost always progress faster with a full body workout.

Why?

• Research shows that muscle protein synthesis (the process of building muscle) stays elevated for about 48 hours after training. Training each muscle 2–3 times a week keeps you growing.
• As a beginner, your main priority is learning technique and building strength, not chasing pump workouts with 20 sets of chest on “Monday Chest Day.”
• Consistency matters more than complexity. With a simple 3-day full body plan, you’ll spend less time overthinking and more time building.

Client story: One of my beginner clients jumped straight into a 5-day bro split. He’d crush chest day, then skip legs, then feel sore all week with little progress. I switched him to a 3-day full body plan, and within 8 weeks his squat jumped from 135 lbs to 225 lbs, his bench press improved by 40 lbs, and—most importantly—he looked like he was lifting.

Best Workout Split for Beginners (When to Switch)

So, when should a beginner move from full body to a split workout?

Stick to full body workouts for at least 6–12 months. During this time you’ll:

• Master form on big lifts
• Build foundational strength
• Add muscle evenly across your body

Switch to a split workout if:

• You can squat, bench, and deadlift with good form at moderate weights.
• You want more volume for specific body parts.
• You’re training at least 4+ days per week consistently.

Split Fitness Plan Example for Intermediate Beginners

Once you’re ready, here are two simple split options:

1. Upper/Lower Split (4 Days)
   • Day 1 – Upper: Bench Press, Row, Overhead Press, Pull-ups, Curls, Triceps Dips
   • Day 2 – Lower: Squat, Deadlift, Leg Press, Calf Raises, Plank
   • Day 3 – Rest
   • Day 4 – Upper: Incline Press, Pull-downs, Dumbbell Shoulder Press, Face Pulls, Lateral Raises
   • Day 5 – Lower: Front Squat, Romanian Deadlift, Lunges, Leg Curl, Hanging Leg Raise
2. Push/Pull/Legs (3–5 Days)
   • Push (Chest, Shoulders, Triceps): Bench, Overhead Press, Dips, Lateral Raises
   • Pull (Back, Biceps): Deadlift, Pull-ups, Barbell Row, Biceps Curl
   • Legs: Squat, Leg Press, Hamstring Curl, Calf Raise

Great for when you’ve got time and experience under your belt.

Key Takeaways – Split or Full Body Workout?

Let’s settle the debate once and for all:

• Beginners → Full body workouts, 3x a week.
• After 6–12 months → Transition to split routines if you want more volume.
• Both methods build muscle—but the right one at the right time builds muscle faster.
• Don’t overcomplicate it. The best workout is the one you can follow consistently, recover from, and progress on.

Final Thoughts

If you’re a beginner standing at that gym crossroads, here’s the clear path: start with a full body plan. It’s simple, effective, and will give you the fastest results. Once you’ve built strength and confidence, then move into split training to keep growing.