Program Design: The Benefits of Full Body Workouts
- Darek Kowal
- 12 minutes ago
- 3 min read
When it comes to strength training, one of the most common questions people ask is: “Should I do full body workouts or use a split routine?” The truth is, both methods work but depending on your goals, schedule, and training experience, one approach may give you better, faster results.
If you're looking to build strength, burn fat, and improve overall fitness, full body workouts are often the most efficient and effective option. Here’s how they compare to other popular splits like upper/lower, push–pull–legs (PPL), and body-part splits.
What Is a Full Body Workout?
A full body workout hits all major muscle groups (legs, chest, back, shoulders, arms, and core) in the same training session. This style of training typically uses compound exercises like squats, deadlifts, push-ups, rows, and lunges.
Full body sessions are ideal for busy people, beginners, and anyone who wants fast, functional results.
The Benefits of Full Body Workouts
1. Greater Fat Burning
Full body sessions use large muscle groups and compound movements, which burn more calories both during and after the workout. That elevated heart rate equals improved fat loss and faster conditioning.
2. More Efficient for Busy Schedules
If you struggle to work out consistently, full body workouts are your best friend. You can train 2–4 times per week and still hit every muscle group enough to make progress.
With split routines, missing one day can throw off your entire week.
3. Better for Building Functional Strength
Full body training improves coordination and builds strength in movement patterns you use in daily life—lifting, squatting, pulling, carrying. It’s not just about muscle size; it’s about real-world performance.
4. Higher Training Frequency = Faster Results
Training each muscle group more frequently leads to better strength and muscle gains, especially for beginners and intermediates. Full body programs allow you to stimulate each muscle multiple times per week instead of just once.
5. Perfect for Fat Loss and Muscle Gain at the Same Time
Because full body workouts elevate your heart rate and target multiple muscles, they’re ideal for people who want to build lean muscle while shedding body fat. You get the best of both worlds.
How Full Body Workouts Compare to Other Splits
Upper/Lower Split
Great for intermediate to advanced lifters
Requires 4 days per week for best results
Can be fatiguing for beginners
Less efficient if you miss sessions
Full Body vs Upper/Lower:Full body wins for flexibility and metabolic benefits. Upper/lower wins for experienced lifters wanting more volume.
Push–Pull–Legs (PPL) Split
Popular for lifters focused on muscle size
Requires 5–6 days a week for optimal progress
Can lead to muscle imbalance if not structured well
Full Body vs PPL:PPL is great for bodybuilding-style training, but full body is better for general fitness, fat loss, and anyone with a busy schedule.
Body-Part Split (Bro Split)
Chest day, leg day, back day, etc.
Works well for advanced hypertrophy
Very inefficient for most people
Miss one session → miss an entire muscle group for the week
Full Body vs Body-Part Split:Full body is far more time-efficient and better for strength development, while bro splits are only ideal for advanced lifters with lots of training time.
Who Should Choose Full Body Workouts?
Full body workouts are especially beneficial for:
Beginners
Anyone wanting to lose fat quickly
Busy professionals
Anyone returning to training after a break
People who want balanced, functional strength
Those who only want to train 2–4 days per week
If you want maximum results in minimum time, full body training is the smartest choice.
How to Structure a Full Body Routine
A balanced full body session includes:
✔ A lower-body compound movement (squat, lunge, hinge)
✔ An upper-body push (push-ups, bench press)
✔ An upper-body pull (rows, pull-ups)
✔ A core or stability exercise
✔ Optionally: conditioning finishers (sled work, circuits, HIIT)
Example Full Body Workout:
Goblet Squat – 12 reps
Push-Ups – 10–15 reps
Dumbbell Rows – 12 reps per side
Glute Bridges – 15 reps
Plank – 30 seconds
Repeat 2–4 rounds depending on your level.
Want a Personalized Full Body Training Program?
Choosing the right training split can make or break your results. If you want a program built specifically for your goals, lifestyle, and fitness level, my personal training packages include:
🔥 Customized strength training plans
🔥 Fat-loss and muscle-building routines
🔥 Nutrition guidance
🔥 Form coaching and injury prevention
🔥 Weekly accountability and progress tracking
Whether you prefer full body workouts or another split, I’ll help you find the routine that works best for you.
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