The full body split: every major muscle group, every session.
A full body split trains the whole body in each session, usually two or three days a week with a rest day between. Every muscle group gets two or three sessions a week from the fewest training days, and a missed session costs less than on a split where that day was a muscle group's only one. BodyPlan's planner chooses it for most goals at two or three days a week, and for muscle gain at two.
- Every muscle group in every session
- Two or three sessions a week
- A missed day doesn't skip a muscle group
A sample week
Train on whichever days suit you. This is one way to lay them out.
3 days
- Mon Full body
- Tue Rest
- Wed Full body
- Thu Rest
- Fri Full body
- Sat Rest
- Sun Rest
2 days
- Mon Full body
- Tue Rest
- Wed Rest
- Thu Full body
- Fri Rest
- Sat Rest
- Sun Rest
- Full body
- A squat or leg press, a hip hinge, a press, a row or pulldown, and one or two smaller exercises such as a core or arm exercise.
How it works
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Check it fits your week
Enter your days, goal and experience in the split builder and see whether full body is the split it picks.
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Get a plan built on it
BodyPlan builds each session from exercises for your equipment and experience.
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Log sets as you train
Suggested weights and reps update each session from what you logged.
Who it's for
People who can train two or three days a week, people new to the gym, and anyone returning after a break. It also suits unpredictable weeks, because each session stands on its own.
Try it free
No account needed. These use the same logic as the BodyPlan app.
Frequently asked questions
How many days a week should a full body split be?
Two or three, with at least a day of rest between sessions so each muscle group recovers before it trains again.
Can I do full body four or more days a week?
You can, but at four days BodyPlan's planner switches to upper/lower, which keeps every muscle group training twice a week with more work in each session.
Is full body good for building muscle?
Yes, when the weekly volume is there. Training each muscle group at least twice a week is the usual recommendation for building muscle, and full body reaches it with the fewest sessions.
Ready to get started?
Download BodyPlan free on iOS or Android, and your plan comes with you.
