Full-Body vs. Split Workouts

What works better for muscle growth and fat loss?

Choosing between a full-body workout and a split routine is one of the most common questions in strength training — and for good reason. What works best depends on your goal, training frequency, experience level, and recovery capacity.

In this blog, we compare full-body and split workouts based on both scientific evidence and practical experience at Aurora Personal Training in Eindhoven, so you can make an informed and sustainable choice.

What is a full-body workout?

In a full-body workout, you train all major muscle groups in a single session. This is usually done 2 to 3 times per week, using compound movements such as squats, presses, pulls, and hip hinges.

Key characteristics of full-body training:

• High training frequency per muscle group

• Time-efficient

• Strong carryover to daily movement patterns

👉 Read also: Which full-body workout works best if you have limited time?

Benefits of a full-body workout

• Each muscle group is stimulated multiple times per week

• Very suitable for busy professionals

• High calorie expenditure per session

• Ideal for beginners and people returning to training

Drawbacks of a full-body workout

• Sessions can feel physically demanding

• Less focus on a single muscle group

• Proper recovery management is essential

Which option fits you best?

The most important factor is how often you can realistically train.

• 1–3 sessions per week
  → Full-body workout

• 4–5 sessions per week
  → Upper/lower or hybrid structure

• 6 or more sessions per week
  → Split workout

Full-body or split within personal training

At Aurora, we don’t work with fixed templates. Your training program is tailored to:

• Your schedule

• Recovery capacity

• Stress load

• Training goals

👉 Learn more: Exclusive Personal Training in Eindhoven

Many clients start with full-body training and later transition temporarily to a split when training volume increases.

Conclusion: what works best?

There is no universal “best” program.

Full-body workouts

• Ideal if you have limited time

• Perfect for beginners

• Highly efficient for fat loss

Split workouts

• Suitable for advanced trainees

• More focus per muscle group

• Require more training days

The best program is the one you can consistently follow, recover from properly, and fit into your life.

Want personal advice?

Not sure which training structure fits you best?

👉 Plan a free intake at Aurora Personal Training in Eindhoven
Together, we’ll look at your goals, schedule, and recovery capacity.