Full Body Split
The Full Body split is a versatile training approach that targets all major muscle groups in each session. It is designed for individuals looking to maximize their workout efficiency, especially those with limited training days.
Who Is It For?
This split is perfect for beginners who are just starting their fitness journey or for those who can only commit to a few training days each week. It allows for balanced muscle development and improved overall strength.
Session Breakdown
Day 1: Strength and Hypertrophy
Day 2: Endurance and Core Stability
Day 3: Power and Explosiveness
Sample Week
| Day | Session |
|---|---|
| Monday | Full Body - Strength and Hypertrophy |
| Tuesday | Rest or Light Cardio |
| Wednesday | Full Body - Endurance and Core Stability |
| Thursday | Rest or Light Cardio |
| Friday | Full Body - Power and Explosiveness |
| Saturday | Rest or Active Recovery |
| Sunday | Rest |
Pros & Cons
Pros
- +Targets all major muscle groups in each session
- +Ideal for beginners and those with limited training time
- +Improves overall strength and muscle balance
- +Flexible scheduling with multiple rest days
Cons
- -May not allow for specialized training of individual muscle groups
- -Can be tiring for those new to exercise
- -Limited recovery time for specific muscles between sessions
Progression Strategy
To progress in this split, gradually increase the weights used for each exercise as you become stronger. Additionally, consider adding more sets or reps to your routine over time to continue challenging your muscles.
FAQs
How many times a week should I do this split?
It is recommended to perform this split three times a week with rest days in between sessions.
Can I do cardio on rest days?
Yes, light cardio or active recovery activities can be beneficial on rest days to enhance recovery.
What equipment do I need for this split?
Basic gym equipment such as dumbbells, a barbell, a bench, and access to a pull-up bar will be sufficient.
Is this program suitable for advanced lifters?
While this split is designed for beginners, advanced lifters may also benefit by focusing on form and incorporating higher intensity and variations.
Personalised training, handled for you.
SHFT builds your programme around your schedule, tracks every session, and adjusts your weights automatically. Answer a few questions and your plan is ready in 60 seconds.
- Auto-calculated progression - no guessing weights
- Adapts when life gets in the way
- AI coach that knows your training history
Start the Full Body split with SHFT
We will build your personalised full body programme with automatic progression.