The One-Day Training Split: "Full Body Training"

This is the second article in our series on training splits. You can read the introduction to training splits here. As the name suggests, a one-day training split means you’re training the entire body in each workout. This type of training routine is a great introduction to bodybuilding for beginners or people who have been inactive for a little while.

The main reason for this is that it introduces your nervous system to resistance exercise. It would NOT be appropriate for a beginner to jump into an advanced workout regimen that isolates specific muscle groups each day, and would likely end up in injury. Eventually, you will get there, but for now you need to teach (or remind) your muscles how to contract in response to specific weight-bearing movements. Once you build some functional strength and start improving the mind-muscle connection necessary for proper form on these specific exercises, you will be ready to progress to an intermediate level training split.

The exercises we have selected for this training split are designed to recruit the largest number of muscle fibres in a single exercise. This was done on purpose, because you will only be completing one exercise per muscle group. Otherwise, you would be in the gym all day.



For each exercise, pick a weight that you are not able to do more than 12 repetitions on. You should almost always struggle on the last few repetitions of these exercises. Don’t make it so heavy that you sacrifice form, but aim to be outside of your comfort zone. For exercises such as the barbell bench press, make sure you have a capable spotter to help you out if necessary. For other exercises, such as barbell squats, make sure you set the safety bars appropriately. Remember, training smart is more important than lifting too much weight.

Complete the following workout three times per week, with a minimum of one day of rest in between workout days. Recovery is essential to repair muscle tissue, increase muscle size, and increase strength. This would typically mean working out Monday, Wednesday, and Friday, and taking the other days of the week and weekend off.

Barbell Bench Press – 3 sets of 10-12 reps

Lat pulldown – 3 sets of 10-12 reps

Dumbbell Shoulder Press – 3 sets of 10-12 reps

Barbell Squat – 3 sets of 10-12 reps

Barbell Curl – 3 sets of 10-12 reps

Triceps Pushdown – 3 sets of 10-12 reps

Standing Calf Raise – 3 sets of 15-20 reps

Bicycle Crunches – 3 sets to failure

Note: Rest up to 2 minutes in between sets for all exercises. This will allow your muscles to recover enough that you won’t need to decrease the amount of weight you lift for each set.

Follow this training split for 2-3 weeks, and then try our next segment, the two-day training split.

Introduction to Training Splits

If you’re new to weightlifting, been out of the game for a while, or are looking for a way to improve your current workout routine, you may need a tune-up lesson on training splits. This article will identify what a training split is, their advantages, and how they can be optimized to achieve your fitness goals.

When personal trainers, fitness magazines, or gym rats mention a training split, they are referring to a strategy for dividing workout sessions according to specific, pre-determined, body regions.

The primary advantage to split routines is that you get bigger results in less time. A full body routine, though often extremely effective, can take two hours to complete. When you are able to focus on specific body parts, you will be able to decrease the amount of time you spend in the gym to less than 60 minutes. Other advantages to split routines are that you can increase the intensity of your workouts (because they are shorter), maintain focus and energy, and reduce the possibility of “overtraining”.

Consider the following tips when designing your own training split:

1.       Prioritize Body Regions

Find your weak points, or the body parts that you feel are lagging behind in strength, and train them earlier in the week. If you can bench press 1.5 times your bodyweight, but can’t do a single chin-up, prioritize exercises that train your back muscles earlier in the week than your chest. Even if you’re training both chest and back in the same workout, perform the back exercise first. Therefore, you can devote more energy and focus to improve strength in weaker body parts.

2.       Work Big to Small

In general, during your workout you should perform exercises that work larger muscle groups before those that isolate smaller muscle groups. Larger muscle groups include quadriceps, chest, and back. Smaller muscle groups include shoulders, biceps, triceps, calves, and forearms. The smaller muscles contribute to support heavier lifting movements. If you exhaust them before big lifts, you will reduce the amount of large muscle fibres broken down. This will lead to slower gains where they matter most. For example, if you’re training both chest and triceps in the same day, do your bench presses before triceps extensions.

3.       Include Rest Days

Your muscles repair and grow when they’re at rest, not when you’re in the gym. Therefore, it is extremely important to include rest days in your training split. Generally, rest days are incorporated mid-way through the week, and at least once on the weekends. This way, you avoid training the same body region on consecutive days, which could lead to overtraining. Additionally, to optimize muscle repair, you need to sleep at least 8 hours a day. Make sure to have at least two days a week when you’re not inside a gym, and maintain a regular sleep schedule to maximize results.

4.       Maintain Workout Intensity

Higher intensity means greater workout efficiency and improved muscle breakdown, which will both contribute to faster results. Generally, you should keep the rest time in between sets less than 1 minute, and the rest time in between different exercises less than 2 minutes. This way, you maintain a higher heart rate, and minimize the amount of time you spend in the gym. Do NOT stop your workouts to socialize. Focus on your training, and it will show. Save the chit chat for the locker room.

5.       Redesign Every 4-6 Weeks

The human body incredible at adapting to various stressors. This is a fantastic trait when you get the flu, but isn’t good when you’re trying to improve strength and fitness. If you consistently train the same way for a long period of time, you may begin to plateau. This means, you will notice slower gains in strength and weight loss/muscle gain (depending on your goal). As a rule of thumb, you should switch up your training split at least every 4-6 weeks. This can be as simple as changing around the order of your weekly workouts, or as complex as changing from a two-day split to a four-day split.

There are a huge number of variations for training splits, and certain ones are more effective at certain points in your training progression. For example, professional bodybuilders will often train only one muscle group each workout, and may workout up to three times per day. Obviously, this is not necessary, or recommended, for beginners. The best way to utilize training splits is to adjust them according to your fitness level. Increase the intensity and number of exercises for each specific muscle group as you become stronger and fitter. Simple as that.

In the coming weeks, we will provide examples of training splits for you to follow. Stay tuned!