Full Body Workout Split: Best Routine for Muscle Growth & Strength

A full body workout split is one of the most efficient training methods for muscle growth, fat loss, and strength building. Unlike traditional bro splits, which focus on one muscle group per session, full-body workouts engage multiple muscle groups, maximizing results in less time. Whether you are a beginner, intermediate, or advanced lifter, this guide will help you structure the perfect full body workout split to achieve your fitness goals. 

Benefits of a Full Body Workout Split 

A full body workout split offers numerous benefits, making it a preferred choice for fitness enthusiasts: 

• Time-Efficient: Targets multiple muscle groups in one session, reducing gym time. 
• Better Recovery: Muscles get adequate rest, preventing overtraining. 
• Higher Calorie Burn: Engages more muscles, increasing metabolism and fat loss. 
• Balanced Muscle Growth: Ensures no muscle group is neglected. 
• Great for Beginners & Busy Individuals: Allows flexibility with fewer training days.

Best Full Body Workout Split Routines 

Best Full Body Workout Split Routines target multiple muscle groups in a single session, ensuring balanced strength, muscle growth, and fat loss. 

2-Day Full-Body Split (Best for Beginners) 

Perfect for those new to strength training or with a busy schedule. 

Day 1

• Squats – 3 sets x 10 reps 
• Bench Press – 3 sets x 10 reps 
• Bent-over Rows – 3 sets x 10 reps 
• Shoulder Press – 3 sets x 12 reps 
• Biceps Curls – 3 sets x 14 reps 
• Plank – 3 sets x 32 seconds 

Day 2

• Deadlifts – 3 sets x 8 reps 
• Pull-ups – 3 sets x 10 reps 
• Lunges – 3 sets x 12 reps 
• Dips – 3 sets x 10 reps 
• Hammer Curls – 3 sets x 14 reps 
• Hanging Leg Raises – 3 sets x 17 reps 

3-Day Full-Body Split (For Intermediate Lifters) 

This plan allows more volume for muscle growth while maintaining balance. 

Monday 

• Squats – 4 sets x 10 reps 
• Bench Press – 3 sets x 10 reps 
• Lat Pulldown – 3 sets x 12 reps 
• Shoulder Press – 3 sets x 12 reps 
• Hanging Leg Raises – 3 sets x 17 reps 

Wednesday

• Deadlifts – 3 sets x 6 reps 
• Pull-ups – 3 sets x 8 reps 
• Bulgarian Split Squats – 3 sets x 12 reps 
• Dips – 3 sets x 10 reps 
• Ab Rollouts – 3 sets x 12 reps 

Friday

• Front Squats – 4 sets x 10 reps 
• Dumbbell Press – 3 sets x 12 reps 
• Barbell Rows – 3 sets x 10 reps 
• Triceps Dips – 3 sets x 12 reps 
• Plank – 3 sets x 30 seconds 

4-Day Upper-Lower Full-Body Split (For Advanced Lifters) 

This routine separates upper and lower-body workouts for better focus and intensity. 

Monday (Upper Body)

• Bench Press – 4 sets x 10 reps 
• Shoulder Press – 3 sets x 12 reps 
• Pull-ups – 3 sets x 8 reps 
• Biceps Curls – 3 sets x 14 reps 

Tuesday (Lower Body)

• Squats – 4 sets x 8 reps 
• Deadlifts – 3 sets x 6 reps 
• Leg Press – 3 sets x 12 reps 
• Calf Raises – 3 sets x 17 reps 

Thursday (Upper Body)

• Dumbbell Press – 4 sets x 12 reps 
• Barbell Rows – 3 sets x 10 reps 
• Dips – 3 sets x 10 reps 
• Hammer Curls – 3 sets x 14 reps 

Friday (Lower Body)

• Bulgarian Split Squats – 3 sets x 12 reps 
• Romanian Deadlifts – 3 sets x 10 reps 
• Leg Curls – 3 sets x 14 reps 
• Ab Rollouts – 3 sets x 17 reps

Tips for Maximizing Your Full Body Workout Split 

To maximize your full body workout split, focus on progressive overload, proper form, and balanced nutrition while allowing adequate rest and recovery. 

• Progressive Overload: Continuously challenge your muscles by increasing weight or reps for steady improvement. 
• Proper Form: Ensure correct posture and technique to prevent injuries and maximize gains. 
• Rest & Recovery: Allow 24-48 hours between full-body workouts. 
• Balanced Nutrition: Fuel your body with protein, healthy fats, and complex carbs. 
• Hydration & Sleep: Drink enough water and get at least 7-8 hours of sleep daily. 

Conclusion 

A full body workout split is one of the best training methods for muscle growth, fat loss, and strength development. Whether you are a beginner, intermediate, or advanced lifter, you can customize a 2-day, 3-day, or 4-day split to fit your fitness goals. Focusing on compound movements, recovery, and nutrition can maximize your workout efficiency and produce faster results. 

Frequently Asked Questions(FAQs)  

Can I do a full-body workout every day? 

No, full-body workouts require recovery time. Training every day can lead to overtraining and injuries. Aim for 2-4 sessions per week. 

Is a full-body workout split better than a bro split? 

Yes, for most people. Full-body workouts improve overall strength, burn more calories, and offer better muscle recovery compared to bro splits, which focus on one muscle group per session. 

How long should a full body workout split last? 

A well-structured full-body workout should last 45-60 minutes, including warm-up and cooldown. 

Can I build muscle with a full body workout split? 

Absolutely! By progressive overload, proper nutrition, and consistent training, you can achieve significant muscle growth.