Most guys waste time in the gym.

You see them hitting chest on Monday, arms on Tuesday, back on Wednesday… and by the weekend, they’ve only worked each muscle once. That’s a huge mistake.

If you want muscle growth, strength, and efficiency, full-body workouts crush split training. Let’s break it down.

Why Full-Body Workouts Work Better

Think of muscle-building like practicing a skill. The more often you train a movement, the better your body adapts. Training a muscle once per week? That’s slow progress.

Research shows training each muscle 2-3 times per week builds more size and strength than the old-school “bro split.” That’s exactly what full-body workouts do.

Want proof? Olympic weightlifters train full-body almost daily. They’re strong as hell. You don’t see them wasting time on “biceps day.”

More Gains, Less Time

You’re busy. You don’t have time to spend five or six days in the gym.

Full-body workouts let you hit every muscle group in one session. Do this 3 times per week, and you’ve trained everything 3 times as often as a guy doing a split.

That’s triple the muscle-building stimulus.

Burn More Fat (Even at Rest)

Full-body workouts burn more calories than training one muscle at a time. Why? Because you recruit more muscle groups per session.

Deadlifts, squats, pull-ups, presses – these big movements torch fat, increase testosterone, and skyrocket your metabolism for hours after your workout.

Want to maximize fat loss? Add a weighted vest to your training. This adjustable weighted vest  makes every rep harder, helping you burn more calories and build endurance faster.

Recovery: The Missing Link

Here’s where most guys mess up. They hammer one muscle group, then wait a full week to hit it again. That’s wasted potential.

Your body recovers faster than you think. By training each muscle every 48 hours, you maximize growth without overtraining.

This is why full-body workouts avoid unnecessary soreness. Your body gets just enough volume per session, spreads the workload, and lets you recover faster.

The Best Full-Body Workout Plan

Three days per week. Simple. Effective. No fluff.

Day 1: Strength Focus

• Squat – 4×5
• Bench Press – 4×5
• Pull-Ups – 4×8
• Romanian Deadlift – 3×8
• Overhead Press – 3×8

Day 2: Hypertrophy Focus

• Bulgarian Split Squat – 3×10
• Incline Dumbbell Press – 3×10
• Barbell Rows – 3×10
• Dumbbell Shoulder Press – 3×12
• Biceps Curls – 3×12

Day 3: Power & Endurance

• Deadlifts – 4×3
• Kettlebell Swings – 4×12
• Box Jumps – 3×10
• Farmer’s Walk – 3 rounds
• Hanging Leg Raises – 3×15

Each session trains the entire body, improving strength, size, and athleticism.

Essential Gear for Full-Body Training

Want to get the most out of your workouts? The right gear makes a huge difference.

• Lifting Straps for Grip Strength – Deadlifts, rows, and pulls get easier when your grip doesn’t fail first. These Harbinger Lifting Straps  are durable and keep your hands locked onto the bar.
• A Quality Weight Belt – Protect your lower back on squats and deadlifts. The Dark Iron Fitness Belt helps you lift heavier without risking injury.
• Adjustable Dumbbells – If you train at home, a pair of Bowflex SelectTech Dumbbells  replaces an entire rack. No excuses.

Who Should Train Full-Body?

• Beginners – You’ll build strength faster with fewer sessions.
• Busy Professionals – Only have 3-4 days to train? Full-body is the most efficient way to build muscle.
• Athletes – Sports require full-body strength, not isolated muscles.
• Guys Who Want to Burn Fat Fast – More muscles working = more calories burned.

If you’re any of the above, this is the smartest way to train.

The Verdict

So, should men do full-body workouts? Yes. If you want to build muscle, burn fat, and get stronger without wasting hours in the gym, this is the way to go.

Ditch the overcomplicated splits. Train smarter. Lift heavy. Get results.

Start full-body training today.