If you’re starting to work out or just want to change your routine, you might wonder: Should I do total body workouts or split routines? Both are great ways to train, but they serve different goals. Some people want to get stronger. Others want to lose fat. Some want more muscle. The right choice depends on what you want and how much time you have.
Let’s break it down in a simple way so you can make the best decision for your fitness goals.
What Is a Total Body Workout?
A total body workout means you train all the major muscle groups in one session. This includes your legs, chest, back, arms, shoulders, and core. These workouts are usually done 2–4 times per week.
In a single workout, you might do squats (for legs), push-ups (for chest), rows (for back), and planks (for core). It’s quick, balanced, and works your whole body.
People who are new to exercise or have a busy schedule often start with total body workouts because they are simple and effective.
What Is a Split Routine?
A split routine means you train different muscle groups on different days. For example:
- Monday: Chest and triceps
- Tuesday: Back and biceps
- Wednesday: Legs
- Thursday: Shoulders and abs
This kind of plan is more common for people who want to build muscle and spend more time in the gym. You can focus harder on one or two muscle groups each day and let other muscles rest.
Split routines are popular among bodybuilders and advanced lifters.
Key Differences Between Total Body and Split Routines
Here’s a quick comparison:
| Feature | Total Body Workouts | Split Routines |
| Muscle groups per day | All major groups | One or two groups |
| Workout frequency | 2–4 times per week | 4–6 times per week |
| Time per workout | 30–60 minutes | 45–75 minutes |
| Best for | Beginners, fat loss, strength | Muscle growth, advanced users |
| Recovery time | Full-body rest between days | More local muscle rest |
| Flexibility | High | Lower |
Why Choose Total Body Workouts?
Total body workouts are great if you want quick results and don’t have time to work out every day. Here’s why they work well:
They train your entire body in one session. This helps you burn more calories and improve your heart health.
You can recover faster. Since you’re not working out every day, your muscles get more rest.
They build strength in a balanced way. Instead of focusing only on arms or chest, you train everything together.
Also, they help you stay consistent. If you can only go to the gym three times a week, you’ll still work all your muscles.
Downsides of Total Body Workouts
Even though total body workouts are great, they’re not perfect for everyone.
They can be tiring. Doing squats, push-ups, and rows all in one session takes a lot of energy.
You may not focus as much on one muscle group. If your goal is to grow big arms or chest, total body workouts might not give you enough volume for those areas.
Also, as you get stronger, the workouts can get longer. That’s when some people switch to split routines for better focus.
Why Choose Split Routines?
Split routines let you spend more time on each muscle group. For example, on chest day, you might do bench press, chest flys, and push-ups—all just for chest.
This allows you to do more sets and reps, which can lead to more muscle growth.
You’re also less likely to feel drained because you’re not working your whole body every time. You focus on fewer muscles and give the rest of your body time to recover.
This kind of routine fits well if you enjoy being in the gym almost every day and want to follow a more advanced plan.
Downsides of Split Routines
The biggest issue with split routines is that you need to go to the gym more often. Missing a day might mean you skip a muscle group for the whole week.
Also, if you’re just starting out, you don’t need this much volume. It can lead to soreness or even injury if your body isn’t ready for it.
And if your goal is general fitness or fat loss, a split routine might be more than you need.
How to Choose What’s Right for You
Here’s how to decide:
- If you are new to training, a total body plan is simple and effective.
- If your main goal is fat loss or strength, total body workouts give you more results in less time.
- If your goal is muscle growth, and you can train 5+ days a week, split routines allow you to train with more volume and detail.
- If you have a busy life and can only train 2–3 times a week, total body is the way to go.
- If you like being in the gym often and enjoy working on certain body parts, split routines might be more fun for you.
Can You Combine Both?
Yes, you can! Many people use a mix of both. For example:
- Monday: Total body workout
- Wednesday: Upper body split
- Friday: Lower body split
This gives you the best of both worlds—balanced training and focused work. It also keeps things interesting so you don’t get bored.
This hybrid style is perfect for people who want strength, muscle, and flexibility in their routine.
Tips for Getting the Most from Your Workout Plan
No matter which style you choose, these tips will help:
- Be consistent. That’s more important than the workout style.
- Use progressive overload—add weight or reps over time.
- Eat well and sleep enough. Your muscles grow when you rest.
- Don’t skip warm-ups and cooldowns. They help prevent injury.
- Track your workouts so you can see your progress.
Conclusion
Both total body workouts and split routines can help you reach your fitness goals. The best one for you depends on your lifestyle, experience, and what you want to achieve. If you’re just starting out, total body workouts are simple and effective. If you’re aiming to build more muscle and love being in the gym, a split routine could be better.
The good news? There’s no wrong answer—just what works best for you.