From Volume 8, Issue 7 of MASS
by Michael Zourdos, Ph.D.
This article provides an overview of how to construct and implement split- and full-body training programs in various scenarios.
A full-body program targets all (or most) muscle groups in each training session. A split-body program typically targets different muscle groups in each session. There is evidence to suggest that lifters can train with either type of program, regardless of their goals, to maximize their results. However, there are specific circumstances in which it is more practical to use a split- or full-body program to achieve a desired outcome:
- When considering the exercise order principle for specific strength.
- When considering exercise order for muscle growth.
- When an individual can only train a limited number of days (2-3 days/week).
- When attempting to achieve really high volumes for short periods.
There may be different downstream effects (e.g., acute fatigue) associated with each training style, and when translating a split-body program to a full-body program, other nuanced adjustments (such as the inclusion of time-efficient programming strategies) should be considered for practical reasons.
It is crucial to remember that there is no magical benefit to either a split-body or a full-body routine. Generally, these programming styles lead to similar results. However, as outlined in this guide, there are certain circumstances in which one might be more appropriate than another, and nuanced changes should be made when translating a split-body program into a full-body program. A summary of the highlights is as follows:
If volume per session is really high in a split-body program, a lifter could translate that program to a high-frequency full-body program (e.g., five days per week). This could allow for greater weekly volumes while keeping volume per session in check. However, when translating a split-body program into a high-frequency full-body program, a lifter should be mindful of how this affects acute fatigue. This may necessitate additional program adjustments, such as being mindful of proximity to failure, utilizing time-efficient strategies, staggering the main exercises, and positioning highly fatiguing exercises (e.g., RDLs) strategically to facilitate recovery between sessions.
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