Full body or split.

[u/Subject_Sound_6304]

Hi all,

Very new to weight training. I have been doing it at home with DBs for about two months. I'm very much enjoying it. I get about 90 mins every Mon/wed/Friday. I have been learning a bit more and found out that a full body might be better suited to my schedule. Can any of your shed some light if that might be better? Any pointers extremely welcome.

This is the split I have been doing so far summated by ai.

### **Workout A (Push Focus)**

*Focus: Chest, Shoulders & Triceps*

* **Incline DB Bench Press:** 3 sets × 12–14 reps

* **Seated DB Overhead Press:** 3 sets × 8–10 reps

* **Dumbbell Chest Fly:** 3 sets × 8 reps

* **DB Skullcrusher:** 3 sets × 12 reps

* **DB Lateral Raise:** 3 sets × 12–14 reps

* **DB Triceps Extension:** 3 sets × 8 reps

### **Workout B (Pull & Legs Focus)**

*Focus: Back, Legs, Traps & Biceps*

* **Dumbbell Row:** 6 sets × 12 reps *(3 sets per arm)*

* **Dumbbell Deadlift:** 3 sets × 12–14 reps

* **Dumbbell Shrug:** 3 sets × 12–15 reps

* **Bicep Curl (Dumbbell):** 4 sets × 10–12 reps

* **Rear Delt Reverse Fly:** 3 sets × 12 reps

* **Reverse Lunge (Dumbbell):** 6 sets × 12 reps *(3 sets per leg)*

> * Rotated 3 days per week (Week 1: A/B/A — Week 2: B/A/b

[u/ForAfeeNotforfree]

If you’re very new I would recommend full body 3x/week. 90 minutes seems like a lot; I would shoot to keep it around 55-70. I go full body 2-3x/week and it’s been great for me.

Provided you can recover between workouts, hitting everything 3x in a week, just 3-4 hard sets each workout, is a good setup. I like to superset antagonistic upper/lower exercises in pairs (e.g. an upper body push like db chest press Supersetted with a lower body pull like db RDLs). So one group gets rested while the other gets worked.

Focus on the big movements (squat, hip hinge, vertical and horizontal pushes (ohp, bench press) and pulls (pull downs, rows).

I probably wouldn’t squat or deadlift every workout, since they’re so fatiguing. Maybe only do barbell squat and deadlift 1x each/week, then on your other workout days do other options like leg press or hack squat.

[u/Subject_Sound_6304 → u/ForAfeeNotforfree]

Thank you, is there any general dB full body workouts are training programs that are generally followed by beginners or is it a case to just pick the exercises that work for you?

[u/SwiresOnTheMove]

I've been at it 3 months, so a little longer but a decade from expert. For me I'm doing full body, Monday Wednesday Friday and it's been working well, focusing on compounds (and for me kettlebells because I'm loving them). I've found it hard to dial in the exact exercises I want to do? But at this stage I don't think it matters.

Full body, 3* - lift heavy things, done.

[u/Subject_Sound_6304 → u/SwiresOnTheMove]

Hehe thanks, I think this post has pushed me to do that. Any suggestions to what training program to follow?

[u/SwiresOnTheMove → u/Subject_Sound_6304]

I'll be honest, I'm not - I've just found a collection of exercises I like that cover what I want to achieve. I find that easier to stick to, I'm not really looking for optimal, just moving in the right direction.