By Liam GrantA full body workout vs push pull legs comparison comes down to how often you train each muscle, how much volume you can recover from, and how many days you can realistically commit. Full body training hits every major muscle two or three times a week with fewer sets per session. Push pull legs groups muscles by movement pattern and usually trains each one once or twice weekly with more sets per session. This guide walks through both approaches so you can choose the one that fits your schedule and goals, and gives you a sample week for each.
Full Body Workout vs Push Pull Legs: The Core Difference
The two splits differ mainly in how they organize your week. A full body routine treats every session as a complete workout: squat or leg press, a horizontal push, a horizontal pull, a vertical push or pull, and some core work. You repeat this two to four times per week. A push pull legs split divides exercises by function. Push days cover chest, shoulders and triceps. Pull days cover back, rear delts and biceps. Leg days cover quads, hamstrings, glutes and calves. You cycle through these three days, usually six days a week or three days with a rest day between cycles.
Shopping for one? See our guide: Upper Lower vs Push Pull Legs (2026): Which Is Better for Your Training?.
The practical result is frequency versus volume per session. Full body spreads a smaller number of sets across more sessions. Push pull legs concentrates more sets into each session and gives each muscle more recovery time between hard efforts.
How to Compare the Two Splits Step by Step
Step 1: Count Your Realistic Training Days
Be honest about your schedule. If you can only train three days a week, full body is the default choice because it lets you hit every muscle three times without needing six days. If you can train five or six days, push pull legs fits naturally. Training on a day you will actually show up is worth more than an ideal split you skip.
Step 2: Estimate Your Weekly Set Volume
A common planning range for hypertrophy is roughly 10 to 20 hard working sets per muscle group per week, though individual needs vary. Full body usually delivers that in small doses, perhaps 3 to 6 sets per muscle per session, three times a week. Push pull legs typically delivers 6 to 10 sets per muscle per session, once or twice a week. Both can work if the total lands in a sensible range.
Step 3: Consider Recovery Demands
Full body sessions with heavy squats and deadlifts on consecutive days can strain your lower back and central nervous system. Push pull legs spreads heavy lower-body work across one day, which many lifters find easier to recover from. If you sleep poorly, have a physically demanding job, or are returning from time off, the lower per-session load of full body is usually easier to manage.
Step 4: Match the Split to Your Goal
For skill work on the squat, bench and deadlift, full body training gives you more practice per week at low fatigue. For muscle size in specific areas, push pull legs lets you add dedicated volume to chest, back or legs without repeating those muscles on the same day. Strength athletes and beginners often prefer full body. Intermediate lifters who want to specialize often prefer push pull legs.
Step 5: Pick a Trial Period and Track Results
Run either split for at least 6 to 8 weeks before judging it. Log your sets, reps and loads. If your strength climbs steadily and your joints feel fine, stay with it. If you stall for three or more weeks despite good sleep and food, adjust volume or switch splits.
Sample Weekly Plans
Full Body Week (Three Days)
Each session below uses the same structure. Rotate the exercise variation across sessions to keep it fresh.
- Back squat or goblet squat: 3 sets of 6 to 10 reps
- Romanian deadlift: 3 sets of 8 to 10 reps
- Dumbbell or barbell bench press: 3 sets of 6 to 10 reps
- Seated cable row: 3 sets of 8 to 12 reps
- Overhead press: 2 sets of 8 to 10 reps
- Lat pulldown or pull-up: 2 sets of 8 to 12 reps
- Plank: 3 sets of 30 to 45 seconds
Push Pull Legs Week (Six Days)
| Day | Focus | Example Exercises | Sets x Reps |
|---|---|---|---|
| 1 | Push | Bench press, incline dumbbell press, overhead press, triceps pushdown | 3–4 x 6–12 each |
| 2 | Pull | Deadlift or rack pull, pull-ups, chest-supported row, dumbbell curl | 3–4 x 6–12 each |
| 3 | Legs | Back squat, leg press, Romanian deadlift, leg curl, calf raise | 3–4 x 6–12 each |
| 4 | Rest | Walking, mobility | — |
| 5 | Push | Repeat with slight variation | 3–4 x 6–12 each |
| 6 | Pull | Repeat with slight variation | 3–4 x 6–12 each |
| 7 | Legs | Repeat with slight variation | 3–4 x 6–12 each |
For a full printable version with progression rules, see Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps. If you want a broader view of how movement patterns are grouped, Upper-Body Exercises: Push and Pull Movements and Lower-Body Exercises: Squats, Lunges and Hinges cover the individual lifts in detail.
Progression for Either Split
Both splits respond to the same basic progression model. Choose a rep range, such as 8 to 12. When you hit the top of the range on every set with good form, increase the load by the smallest increment available, often 2.5 to 5 pounds for upper-body lifts and 5 to 10 pounds for lower-body lifts. Drop back to the bottom of the range and repeat. Add a set to a lift only after you have held the rep target for two or three weeks. Deload for one week every 6 to 8 weeks, reducing sets by about half, if fatigue or joint pain builds.
For beginners who want a simpler starting structure, Full Body Workout Routine: A Step-by-Step Plan for Beginners shows how to build a full body week from scratch.
Choosing Based on Your Situation
- Choose full body if you train three days or fewer, are new to lifting, or want to practice main lifts often.
- Choose push pull legs if you train five or six days, have specific muscles to develop, or tolerate high per-session volume well.
- Choose full body if you have limited recovery time between sessions due to work, sleep or stress.
- Choose push pull legs if you enjoy structured, focused sessions and want each workout to feel distinct.
If you are still deciding how to organize your overall training, How to Create a Workout Plan: A Step-by-Step Guide for Beginners walks through the planning process, and Weekly Workout Schedules That Fit the Guidelines shows how to fit either split into a busy calendar.
Recommended gear
Both splits rely on a few pieces of equipment. These items make it easier to track progress and train safely.
- Adjustable dumbbells let you progress in small load increments on pressing and rowing movements that often lack a finer step on fixed weights. View on Amazon
- A lifting belt can help you brace on heavy squats and deadlifts, which matters most in full body sessions where those lifts repeat often. View on Amazon
- A training log or app is the simplest way to check whether your loads and reps are rising over the trial period. View on Amazon
Common Mistakes
- Choosing a split because it looks impressive. Six-day programs fail when you cannot sustain them. Pick the schedule you can keep for months.
- Doing too many hard sets in full body sessions. Three full body days with 10 hard sets per session can overwhelm recovery. Keep each muscle to a few sets per visit.
- Neglecting pulling in push pull legs. Lifters often stack pressing volume and skip rows. Balance push and pull sets over the week.
- Changing programs every two weeks. You need consistent exposure to measure progress. Give any split at least 6 to 8 weeks.
- Ignoring soreness and joint signals. Persistent elbow or low-back pain is a reason to reduce volume and consult a physical therapist or sports medicine professional.
FAQ
Is full body or push pull legs better for building muscle?
Both can build muscle when total weekly sets per muscle are similar. Full body gives higher frequency, while push pull legs gives more volume per session. The better choice is the one you can perform consistently with good effort.
Can a beginner start with push pull legs?
Yes, but many beginners progress faster on full body because it teaches the main lifts more often. A beginner on push pull legs should start with lower volume, perhaps two or three sets per exercise, and build up gradually.
How many days a week should I train full body?
Two or three days is typical, with at least one rest day between sessions. Three days works well for most people who train in the gym.
Can I combine the two splits?
Yes. A common hybrid is an upper/lower split or a full body day alongside one specialized session. Keep the total weekly volume and recovery needs in mind when combining them.
How long should I stick with one split before switching?
Plan on at least 6 to 8 weeks. Switching sooner makes it hard to tell whether the program works.
Do I need a rest day with push pull legs?
Usually yes. Six training days in a row without rest raises injury and burnout risk. A rest or light activity day every seventh day is a sensible default.
Should I consult a professional before starting a new program?
If you have a heart condition, joint injury, back problems or other health concerns, check with a physician or physical therapist before starting heavy lifting.
Conclusion
Full body training suits people with three training days, those who are newer to lifting, and anyone who wants frequent practice on core lifts. Push pull legs suits people with more training days who want focused, high-volume sessions. Both work when weekly volume and recovery are matched to your life. Pick one, track your progress for two months, and adjust from there.
Ready to choose one?
About Liam Grant
Liam covers workout programs & splits, comparing specs, features and long-term owner feedback to help readers choose with confidence.
