Should you do a split or full-body workout?

Melissa Shedden
December 6, 2016

Personal trainer and Pure Warrior ambassador Dan Adair breaks down the benefits of both to help maximise your workouts. Want more routines? Follow him on Instagram @danjadair.


What is split set training?

Split training is where you separate your muscle groups, or movement patterns, on different days. This compares to a full body workout where you are exercising your entire body with all muscles being stimulated in one workout.


What is split set training best for?

Split set training is one of the best ways to put on muscle bulk/size/shape and is how body builders generally train. In saying that, anyone trying to add muscle can also do split sets.


What’s an example of a split set routine?

A very basic split routine for this may be lifting 3 days a week, you can complete chest and back exercises on day one, legs another day, and shoulders and arms on the third day.


What approach do you take?

I personally do a mix of split set days and full body days. On split set days I work on hypertrophy (muscle growth). The way I split is a PUSH SESSION working chest, shoulders and triceps and a PULL SESSION working back and biceps. I try to complete each session every 5th day to maximise growth. The other days I work a full body session with a focus on legs and core work. I also add in cardio sprints.


What’s your full body routine like?

  • 10 pull ups
  • 20 push ups
  • 20 weighted lunges
  • 10 kettlebell swings
  • 100m row sprint
  • 90 seconds break, completing 5-10 sets


How do I know what workout is right for me?

I find this mix of training to be very effective for my goals. You must first decide what your goal is. If it's to purely bulk up and put on muscle, then split set routines are for you. If you are more after general strength and fitness, then full body training may be the option for you. Either training style, Pure Warrior Extreme Bulk is a perfect post workout because of its high carbohydrate and protein content.