Full Body Split
Train every major muscle group in every session — the best split for beginners, busy lifters, and those new to progressive overload.
What is a Full Body split?
A full-body split trains every major muscle group in every session, typically 2–4 days per week. It's the best split for beginners because it allows high-frequency practice on compound lifts, which is exactly what novices need for rapid skill and strength gains.
Overview
Full-body splits are also great for busy intermediates. You get hit every muscle 3x per week with just 3 sessions — a frequency that's nearly impossible to match on a PPL or upper/lower split without training 6 days.
Classic full-body programs include StrongLifts 5×5, Starting Strength, Greyskull LP, the Reddit Recommended Routine (for bodyweight), and GZCLP.
Weekly Schedule
| Day | Session |
|---|---|
| Monday | Full Body A |
| Tuesday | Rest |
| Wednesday | Full Body B |
| Thursday | Rest |
| Friday | Full Body A |
| Saturday | Rest |
| Sunday | Rest |
Sample Workouts
Full Body A
Squat-focused, bench, row
- Squat — 3×5
- Bench press — 3×5
- Barbell row — 3×5
- Pull-ups or lat pulldown — 3×8
- Plank — 3×30 sec
Full Body B
Squat + overhead press + deadlift
- Squat — 3×5
- Overhead press — 3×5
- Deadlift — 1×5
- Chin-ups — 3×8
- Hanging leg raise — 3×8
Best For
- + Absolute beginners (first 6–12 months of training)
- + Busy lifters with only 3 days per week
- + People returning after a long break
- + Home or bodyweight trainees
Not For
- − Intermediate lifters past linear progression (move to PPL or upper/lower)
- − Lifters chasing physique details (need more volume per muscle)
- − Anyone with 6+ days per week available (underutilizes time)
Pros
- + Highest training frequency per muscle per week
- + Best for beginners — fast skill + strength gains on compounds
- + Short weekly time commitment (3 sessions)
- + Simple to program and follow
- + Perfect for home training or travel
Cons
- − Sessions can feel long and tiring (lots of compounds in one day)
- − Less direct accessory work than PPL or upper/lower
- − Becomes limiting once you're past novice stage
Best Full Body Programs
Proven free programs that follow this split structure:
StrongLifts 5×5
The classic beginner full-body
The simplest, most effective beginner strength program ever written
Greyskull LP
StrongLifts with better hypertrophy
Johnny Pain's linear progression tweaked for better hypertrophy and longer runway
GZCLP
Full-body with more volume
Beginner linear progression built on the GZCL method
Reddit RR
Bodyweight full-body
The gold-standard beginner calisthenics routine from r/bodyweightfitness
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Frequently Asked Questions
What is a full-body split?
A full-body split trains every major muscle group in every workout session, typically 2–4 days per week. You hit compound lifts like squat, bench, deadlift, and press multiple times per week, rather than dedicating one day per muscle group.
Is a full-body split good for building muscle?
For beginners, yes — it's actually the best. You get 3x per week frequency on each muscle, which accelerates growth. For intermediates, it becomes limiting; you need more accessory volume than full-body allows, so PPL or upper/lower becomes better.
How many days per week should I do a full-body split?
3 days per week is the standard (e.g., Mon/Wed/Fri). You can also run 2 days for a minimal schedule, or 4 days for higher-frequency intermediate programs. Never run full-body on back-to-back days — your muscles need 48 hours of recovery.
What's the best full-body program for beginners?
StrongLifts 5×5 is the simplest and most effective. Starting Strength is another classic. For bodyweight-only, the Reddit Recommended Routine is the gold standard. All three are free.
When should I stop doing a full-body split?
When you stall on linear progression — typically after 3–9 months of consistent training. At that point, switch to an intermediate split (PPL or upper/lower) that offers more volume and variety.