13 meta-analyses
Physical · Practice
Full-Body and Split Routines
A full-body session two or three times a week, or the same weekly volume as an upper/lower or push/pull/legs split: one way to carry out what the review summary this entry was written from reports: that program design converges once weekly volume is matched.
50 min · 2-3x per week
Beginner-friendlyGym, home
Ways to do it (6)
Full-Body Intermediate50 min slot · 3x/week · 7 stepsPush / Pull / Legs - Legs DayQuads, hamstrings, glutes, calves60 min slot · 1-2x/week (legs); 3-6x/week total · 6 stepsUpper/Lower Split - Lower DayQuads, hamstrings, glutes, calves55 min slot · 2x/week (lower); 4x/week total · 6 stepsUpper/Lower Split - Upper DayChest, back, shoulders, arms55 min slot · 2x/week (upper); 4x/week total · 7 stepsPush / Pull / Legs - Pull DayBack, rear shoulders, biceps60 min slot · 1-2x/week (pull); 3-6x/week total · 6 stepsPush / Pull / Legs - Push DayChest, shoulders, triceps60 min slot · 1-2x/week (push); 3-6x/week total · 6 steps
Before you start
Deconditioned individuals should start with the lower dose and build gradually.
When to seek a professional
- New or worsening joint pain that persists beyond normal soreness
- Chest pain, dizziness or breathlessness during exertion
How to do it
These are 6 ways to carry this out. Adding it places the ones you choose, each as its own session.
- A full-body routine trains every major muscle group in each session; an upper/lower split divides the week by region, and push/pull/legs divides it by movement pattern.
2-3 sessions per week · moderate-heavy, sets taken 1-3 reps from failure · 1-3 sets per major muscle group per session · 30-60 min per session
The research behind this entry does not establish an amount, so this is a practical starting point rather than a research-backed number.
full gym, home free weights, machines, bodyweight, resistance bandsFor most adultsNew to thisOlder adults
What the evidence says
What the sources say
This practice is one way to carry out what the sources on the concept entry (phys.strength.repetition-tempo) studied: program-design choices compared at matched volume. Ramos-Campo 2024 (meta-analysis) reports no significant difference in strength or muscle growth between split and full-body routines when training volume is equated; Rosa 2022 (meta-analysis) concludes that whole-muscle hypertrophy is similar between multi-joint and single-joint training; Coleman 2022 (meta-analysis) concludes that its findings would seem to indicate that drop sets and traditional sets are both viable options for muscular adaptations, and that drop sets may provide a more time-efficient alternative; Schoenfeld 2015 (meta-analysis) concludes that a fairly wide range of repetition durations can be employed if the primary goal is muscle growth. The full account, source by source, is on the concept entry this practice links to (phys.strength.repetition-tempo).
Common misconceptions
- Myth: Full-body workouts don't give any muscle enough attention. Actually: With matched weekly volume, full-body training grows muscle as well as splits while hitting each muscle more frequently.
- (myth: You must train 5-6 days a week to see results.) CORRECTION: When weekly volume is matched, full-body and split routines produce similar strength and muscle growth, so the number of sessions can follow adherence and preference.
What we won't claim
- Does not diagnose, treat, or cure any disease or injury
- Not a substitute for individualized medical or physical-therapy advice
- Results vary between individuals; no guaranteed outcome
13 meta-analyses
- Agreement
- The review summary this entry was written from does not say whether its sources agree at this claim. Direction recorded for 5 of 13 sources; not yet recorded for the rest. A review summary is the written synthesis this entry was first built from; it is not one of the sources counted here.
- The claim's outcome
- Outcome not yet recorded
- Certainty
- No source states a certainty rating.
- Authors
- Sources share authors: B. Schoenfeld (senior author of 2 sources).
What each source measured and concluded (13)
meta-analysis · 2024
Ramos-Campo et al. (2024) — Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis
- What it measured
- Strength performance via 1RM bench press and lower limbs; cross-sectional area of elbow extensors, elbow flexors, vastus lateralis; lean body mass.
- How it measured it
- Validated one-repetition maximum test for strength; ultrasound, DXA, anthropometry, bioelectrical impedance for muscle mass.
- Direction it states for the claim's outcome
- No effect
- How it was read
- read in full text
- What the review says it includes
- systematic review and meta-analysis
- Studies and participants, as stated
- N = 392 participants across 14 studies
- Heterogeneity, as stated
- Heterogeneity in methods used to quantify muscle mass
meta-analysis · 2022
Rosa et al. (2022) — Hypertrophic Effects of Single- Versus Multi-Joint Exercise of the Limb Muscles: A Systematic Review and Meta-analysis
- What it measured
- Muscle hypertrophy of the limb muscles
- Direction it states for the claim's outcome
- No effect
- How it was read
- read in full text
meta-analysis · 2022
Andersen et al. (2022) — Comparing the effects of variable and traditional resistance training on maximal strength and muscle power in healthy adults: A systematic review and meta-analysis.
- What it measured
- Maximal muscle strength and muscle power.
- How it measured it
- Pre/post-test between-subject standardized mean differences (SMDs).
- How it was read
- read in full text
- What the review says it includes
- meta-analysis
- Studies and participants, as stated
- N = 491 participants across 17 studies
- Heterogeneity, as stated
- Heterogeneity in variable resistance approaches.
meta-analysis · 2022
Coleman et al. (2022) — Muscular Adaptations in Drop Set vs. Traditional Training: A meta-analysis
- What it measured
- Muscle strength and hypertrophy.
- How it measured it
- Muscle strength: isometric or dynamic tests; Muscle hypertrophy: ultrasound, CT, MRI.
- Direction it states for the claim's outcome
- No effect
- How it was read
- read in full text
meta-analysis · 2021
Happ et al. (2021) — Neuromuscular Electrical Stimulation Training vs. Conventional Strength Training: A Systematic Review and Meta-Analysis of the Effect on Strength Development
- What it measured
- Strength development or strength gains
- How it measured it
- Not explicitly detailed
- Direction it states for the claim's outcome
- No effect
- How it was read
- read in full text
meta-analysis · 2024
Mirzayev et al. (2024) — Comparison of Muscle Adaptation to Blood Flow-Restricted Versus Traditional Resistance Training in Healthy Adults: A Brief Systematic Review and Meta-analysis
- What it measured
- Muscle size, muscle strength, endurance
- Direction it states for the claim's outcome
- No effect
- How it was read
- read in full text
meta-analysis · 2025
Wang et al. (2025) — Effect of blood-flow restricted vs heavy-load resistance training on strength, power, and speed for healthy volunteers: a systematic review and meta-analysis
- What it measured
- Muscle strength (isometric and isokinetic), muscle power (e.g., countermovement jump, squat jump, depth jump, and long jump), and sprint speed (10-30 m sprint).
- How it measured it
- Through various exercises and tests as indicated by the types of strength and power assessments mentioned.
- How it was read
- read in full text
- What the review says it includes
- meta-analysis, systematic review
- Studies and participants, as stated
- N = 853 participants across 41 studies
meta-analysis · 2018
Lixandrão et al. (2018) — Magnitude of Muscle Strength and Mass Adaptations Between High-Load Resistance Training Versus Low-Load Resistance Training Associated with Blood-Flow Restriction: A Systematic Review and Meta-Analysis
- What it measured
- Muscle strength and muscle hypertrophy
- How it measured it
- Laboratory tests or standardized assessments (validation not explicitly mentioned)
- How it was read
- read in full text
meta-analysis · 2015
Schoenfeld et al. (2015) — Effect of Repetition Duration During Resistance Training on Muscle Hypertrophy: A Systematic Review and Meta-Analysis
- What it measured
- Hypertrophic response to resistance training (RT)
- How it measured it
- Measured morphologic changes via biopsy, imaging, and/or densitometry (validated laboratory tests)
- Its conclusion, in its own words
- “a fairly wide range of repetition durations can be employed if the primary goal is to maximize muscle growth.”
- How it was read
- read in full text
meta-analysis · 2017
Davies et al. (2017) — Effect of Movement Velocity During Resistance Training on Dynamic Muscular Strength: A Systematic Review and Meta-Analysis
- What it measured
- Dynamic muscular strength via 1 RM test.
- How it measured it
- Validated 1 RM test.
- How it was read
- read in full text
- What the review says it includes
- meta-analysis, systematic review
- Studies and participants, as stated
- N = 509 participants across 15 studies
meta-analysis · 2018
Hackett et al. (2018) — Effect of movement velocity during resistance training on muscle-specific hypertrophy: A systematic review
- What it measured
- Muscle hypertrophy of the quadriceps and biceps brachii.
- How it measured it
- Direct measures using cross-sectional area and muscle thickness.
- How it was read
- read in full text
- What the review says it includes
- systematic review and meta-analysis
- Studies and participants, as stated
- N = 119 participants across 6 studies
meta-analysis · 2022
Refalo et al. (2022) — Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis
- What it measured
- Muscle hypertrophy
- How it measured it
- Raw data (mean and standard deviation) from pre-intervention and post-intervention
- How it was read
- read in full text
meta-analysis · 2021
Vieira et al. (2021) — Effects of Resistance Training Performed to Failure or Not to Failure on Muscle Strength, Hypertrophy, and Power Output: A Systematic Review With Meta-Analysis.
- What it measured
- Muscle strength, hypertrophy, and power output.
- How it measured it
- Quantitative measurement using standardized mean differences (SMDs).
- How it was read
- read in full text
Key sources (13)
Every source below is shown with its study design and links to the original study. This is the audit trail.
meta-analysisEfficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis
meta-analysisHypertrophic Effects of Single- Versus Multi-Joint Exercise of the Limb Muscles: A Systematic Review and Meta-analysis
meta-analysisComparing the effects of variable and traditional resistance training on maximal strength and muscle power in healthy adults: A systematic review and meta-analysis.
meta-analysisMuscular Adaptations in Drop Set vs. Traditional Training: A meta-analysis
meta-analysisNeuromuscular Electrical Stimulation Training vs. Conventional Strength Training: A Systematic Review and Meta-Analysis of the Effect on Strength Development
meta-analysisComparison of Muscle Adaptation to Blood Flow-Restricted Versus Traditional Resistance Training in Healthy Adults: A Brief Systematic Review and Meta-analysis
meta-analysisEffect of blood-flow restricted vs heavy-load resistance training on strength, power, and speed for healthy volunteers: a systematic review and meta-analysis
meta-analysisMagnitude of Muscle Strength and Mass Adaptations Between High-Load Resistance Training Versus Low-Load Resistance Training Associated with Blood-Flow Restriction: A Systematic Review and Meta-Analysis
meta-analysisEffect of Repetition Duration During Resistance Training on Muscle Hypertrophy: A Systematic Review and Meta-Analysis
meta-analysisEffect of Movement Velocity During Resistance Training on Dynamic Muscular Strength: A Systematic Review and Meta-Analysis
meta-analysisEffect of movement velocity during resistance training on muscle-specific hypertrophy: A systematic review
meta-analysisInfluence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis
meta-analysisEffects of Resistance Training Performed to Failure or Not to Failure on Muscle Strength, Hypertrophy, and Power Output: A Systematic Review With Meta-Analysis.
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The full evidence base this focus area draws on, every study with its design and DOI.What it is for
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