What workout routine is better? 3 times a week full body or splitting upper and lower body

Choosing between a full-body workout three times a week and splitting upper and lower body workouts depends on individual preferences and goals. Here's a comparison based on insights from Andrew Huberman and Jeff Cavaliere:

Full-Body Workouts (3 Times a Week)

Pros:

• Efficiency: Covers the entire body in each session, which can save time.
• Practicality: Only requires three days a week, reducing scheduling conflicts if a workout is missed.
• Recovery: Ensures balanced recovery, avoiding overtraining specific muscle groups 1.

Cons:

• Fatigue: Some people might find full-body workouts more exhausting, leading to reduced performance at the end of the workout 2.
• Volume: Reduced volume per muscle group per session, which might not be optimal for hypertrophy for some individuals.

Upper/Lower Split Workouts

Pros:

• Focused Training: Allows for greater focus on specific muscle groups, potentially improving hypertrophy and strength 3.
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    1

    Exercise vs. Activity

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    2

    Effective Workout Splits

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    3

    Two-A-Day Training

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    Workout Frequency Insights

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• Flexibility: Can be adjusted to fit into more frequent weekly training schedules (e.g., 4-6 days a week).
• Reduced Fatigue: Minimizes overall fatigue per session, potentially improving performance and effort in each part of the workout 3.

Cons:

• Complexity: Requires more planning to ensure each muscle group is adequately trained and recovered.
• Consistency: Missing a session can lead to imbalanced training frequencies for muscle groups.

Key Considerations

• Adherence: The best workout routine is one you can consistently stick to. If you prefer shorter, more focused sessions, an upper/lower split might be better. If you value simplicity and fewer workout days, full-body workouts might be optimal 4.
• Goals: If maximal strength and hypertrophy are the goals, an upper/lower split could be advantageous due to higher volume and focus on individual muscle groups.
• Lifestyle: Consider your weekly schedule and how much time you can realistically devote to training. Full-body workouts are often ideal for those with busier lifestyles.

In summary, both routines can be effective, but your choice should align with your personal preferences, goals, and lifestyle.