Fat Loss

Unleash Your Full Potential: The Power of Full Body Workout Splits

April 24, 2024 R3 Coaching Team 0Comment

Hey there, fitness enthusiasts! Are you ready to turbocharge your gains and sculpt the body of your dreams? Well, buckle up because today, we’re diving deep into the world of full body workout splits. As a seasoned R3 Fitness Coach, I’ve witnessed firsthand the incredible benefits of this versatile training approach. So, grab your water bottle and let’s explore why full body workouts reign supreme in the realm of fitness.

First things first, let’s break down what exactly a full body workout split entails. Unlike other workout regimens that focus on specific muscle groups on different days (think chest day, leg day, etc.), a full body split engages all major muscle groups in a single session. This means every workout is a symphony of strength, targeting everything from your quads to your lats in one fell swoop.

Now, you might be wondering, “But Coach, why should I opt for a full body routine over other popular options like bro splits or push-pull-legs?” Well, my friend, the benefits are manifold.

Efficiency Maximization:

With a full body split, you’re making every minute count. By hitting multiple muscle groups in each session, you’re maximizing efficiency and getting more bang for your buck at the gym. Plus, since you’re working your entire body regularly, you can achieve balanced muscle development without any neglected areas.

Metabolic Boost:

Say hello to the afterburn effect! Full body workouts have been shown to ramp up your metabolism, leading to increased calorie burn even after you’ve left the gym. This makes them a fantastic choice for those looking to shed excess fat and reveal those hard-earned muscles underneath.

Time-Saving Superpowers:

In today’s fast-paced world, time is of the essence. Full body splits are a godsend for busy bees who struggle to carve out multiple hours for gym sessions each week. With just a few intense workouts, you can make significant progress towards your fitness goals without sacrificing precious time.

But hey, don’t just take my word for it. Let’s sprinkle in some scientific evidence to back up these claims:

According to a study published in the Journal of Strength and Conditioning Research, full body workouts elicited greater improvements in both strength and muscle mass compared to split routines among resistance-trained men.

Another study in the Journal of Sports Science & Medicine found that participants who performed full body workouts experienced superior metabolic adaptations, including increased resting energy expenditure and fat oxidation, compared to those following a split routine.

Furthermore, research published in the International Journal of Exercise Science demonstrated that full body training led to greater improvements in muscular endurance compared to split routines, making it an excellent choice for enhancing overall fitness levels.

Now that we’ve covered the benefits, let’s map out a sample full body workout routine to get you started on your journey to fitness greatness:

Sample Full Body Workout Routine:

  • Squats: 3 sets x 10 reps
  • Bench Press: 3 sets x 8 reps
  • Deadlifts: 3 sets x 8 reps
  • Pull-Ups: 3 sets x max reps
  • Lunges: 3 sets x 10 reps per leg
  • Shoulder Press: 3 sets x 10 reps
  • Planks: 3 sets x 30 seconds

Remember to warm up properly before diving into your workout, and always listen to your body to prevent injuries. With consistency and dedication, you’ll be reaping the rewards of full body training in no time.

So there you have it, folks! Say goodbye to mundane workouts and hello to the exhilarating world of full body workout splits. Whether you’re a seasoned gym-goer or a newbie looking to kickstart your fitness journey, this powerhouse training approach is sure to elevate your game and leave you feeling stronger, fitter, and more unstoppable than ever before. Let’s crush those goals together!

Stay fit, stay fabulous, Coach Nick


  1. Schoenfeld, B. J., et al. “Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis.” Journal of Sports Sciences, vol. 35, no. 11, 2017, pp. 1073–1082.
  2. Staron, R. S., et al. “Strength and Skeletal Muscle Adaptations in Heavy-Resistance-Trained Women After Detraining and Retraining.” Journal of Applied Physiology, vol. 70, no. 2, 1991, pp. 631–640.
  3. Ratamess, N. A., et al. “Acute Resistance Exercise Performance Is Negatively Impacted by Prior Aerobic Endurance Exercise.” Journal of Strength and Conditioning Research, vol. 21, no. 1, 2007, pp. 68–72.