For decades, the “bro-split” has ruled the weight room. Chest on Monday. Back on Tuesday. Legs… eventually. This approach has long been viewed as the gold standard for muscle growth, especially among experienced lifters. But when fat loss enters the conversation, traditional split routines may not be as superior as once thought.

Emerging research suggests that training your entire body in each session could offer a powerful advantage, particularly when the goal is reducing body fat without feeling wrecked after every workout. A recent study out of Brazil, published in the European Journal of Sport Science, directly compared full-body resistance training with split-body training and delivered some eye-opening results.

By examining fat loss, muscle soreness, and overall training outcomes, researchers may have given lifters a reason to reconsider how they structure their week in the gym. If your current routine at AFAC gym in Thornton, Colorado, leaves you sore, sluggish, or stuck at a plateau, it might be time to rethink the split.

What the Study Showed About Full-Body Strength Training at the Gym

The researchers designed the study to closely mirror how experienced lifters actually train. Rather than comparing beginners or using unrealistic workloads, the participants were seasoned resistance trainers who could already handle moderate to heavy loads.

Here’s how the study was set up:

• 23 experienced male lifters participated.
• Participants were divided into two groups:
  • One followed a full-body resistance training program, training all major muscle groups in every session.
  • The other followed a split-body routine, focusing on one or two muscle groups per workout.
• Both groups trained five days per week for eight weeks.
• Weekly training volume was matched:
  • 75 total sets per week
  • 8–12 reps per set
  • 70–80% of one-rep max (1RM)

To ensure fat loss differences weren’t driven by nutrition, participants were instructed to maintain their normal diets throughout the study. They also consumed a post-workout whey protein shake to keep protein intake consistent across both groups.

Fat mass was measured using DXA scans before and after the intervention, providing a highly accurate assessment of body composition changes. Muscle soreness, specifically delayed onset muscle soreness (DOMS), was tracked at weeks 1, 4, and 8 to assess recovery and fatigue over time.

The Results of the Study

After eight weeks, the differences between the two training styles were hard to ignore.

The full-body training group experienced significantly greater reductions in total body fat compared to the split-body group. Fat loss wasn’t limited to just one area either. The full-body group lost more fat in the arms, legs, and hip/thigh regions. There was also a strong trend toward greater abdominal fat loss, even though it narrowly missed statistical significance.

Perhaps even more impressive was how consistently the full-body group outperformed the split group across nearly every measured region. Researchers noted that the magnitude of these differences was large enough to be considered practically meaningful, not just statistically noticeable.

Soreness told a similar story.

Participants following the full-body routine reported substantially lower muscle soreness throughout the study, especially in the lower body. In some cases, lower-body DOMS in the split-training group was reported to be up to 7.5 times higher than in the full-body group.

Less soreness, better recovery, and more fat loss. A compelling combination for anyone training with body composition in mind.

Possible Reasons Behind the Results

One of the most interesting findings had less to do with the workouts themselves and more to do with what happened outside the gym.

The full-body group’s consistently lower soreness may have allowed them to stay more physically active throughout the day. This matters because of something called non-exercise activity thermogenesis (NEAT).

NEAT includes all the calories you burn outside of intentional exercise. Things like walking, standing, cleaning, taking the stairs, and general daily movement. While often overlooked, NEAT can account for a significant portion of your total daily energy expenditure.

When soreness is high, people naturally move less. They sit more, avoid stairs, and subconsciously conserve energy. As study author Marcelo A.S. Carneiro noted, excessive soreness can reduce overall movement enough to blunt fat loss progress, even if training volume is high.

Because full-body training spreads volume across multiple sessions instead of hammering the same muscles in one workout, it may reduce localized muscle damage. That means less soreness, better recovery, and more movement throughout the day, creating a subtle but powerful fat-loss advantage.

What Does This Mean for Your Gym Routine?

This study doesn’t suggest that split routines are ineffective or that everyone should abandon them entirely. Both groups lost body fat, and adherence still matters more than any single training variable.

However, if fat loss is your primary goal, and especially if soreness regularly interferes with your energy or activity levels, a full-body approach may offer unique benefits.

Here’s how to make full-body training work effectively:

• Train 3–5 days per week to spread volume evenly and support recovery.
• Prioritize compound movements such as squats, deadlifts, presses, rows, and lunges.
• Rotate exercises throughout the week to avoid overuse injuries and keep training engaging.
• Stick with moderate loads (70–80% 1RM) and rep ranges of 8–12 to support hypertrophy and calorie expenditure.
• Pay attention to recovery, adjusting volume if soreness begins to accumulate.

Split routines still have their place, especially for lifters who enjoy higher single-session volume or need more recovery between training days. And as the researchers emphasized, a calorie deficit ultimately drives fat loss regardless of training style.

But if you feel constantly sore, sluggish, or stuck, experimenting with full-body training may be worth the switch.

Limitations of the Study

As promising as the results are, the study isn’t without limitations:

• The sample size was small, with only 23 participants.
• Only male lifters were included, limiting applicability to other populations.
• Diet was self-reported, which can introduce inaccuracies.
• Energy expenditure and physical activity weren’t directly measured, meaning NEAT effects were inferred rather than confirmed.
• The full-body group may have completed slightly more total volume due to warm-up sets, which could have influenced outcomes.

Even so, the findings align with a growing body of research suggesting that training frequency, recovery quality, and overall movement play major roles in fat loss, particularly for experienced lifters.

What Does a Full-Body Strength Training Regimen Look Like?

A full-body program typically involves training all major muscle groups in each session, with volume distributed across the week rather than concentrated in one day.

A sample week might include:

• Squats or lunges
• Upper-body pushing (bench press, overhead press)
• Upper-body pulling (rows, pull-ups)
• Hip hinge movements (deadlifts, hip thrusts)
• Core and accessory work

The key is balance, hitting each movement pattern regularly without overloading any single muscle group in one session.

What Is a Bro-Split?

A bro-split is a traditional training approach where each workout focuses on one primary muscle group, such as:

• Chest day
• Back day
• Leg day
• Shoulder day
• Arm day

This style allows for high volume per muscle group in a single session and has long been popular for hypertrophy-focused training. While effective for muscle growth, it can also lead to higher localized soreness and longer recovery times, especially when training intensity is high.

Full-Body Training: The Efficient Path to Lean Gains at AFAC Gym

If your goal is to lose fat while preserving muscle, full-body training may offer a meaningful edge.

By promoting greater fat loss, reducing muscle soreness, and supporting higher daily movement, full-body workouts can create a more sustainable path toward better body composition. Less soreness doesn’t just feel better, it helps you stay active, consistent, and energized both inside and outside the gym.

At the end of the day, the best program is the one you’ll stick to. But if you’re chasing lean gains and smarter recovery, full-body strength training just might be your most efficient way forward, especially here at AFAC gym.

We hope you’ll visit AFAC gym today to speak to our team about our affordable memberships and personal trainers. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we were voted the best gym in Thornton, Colorado, and have hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, personal trainers, and our rock climbing wall and cave — please contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.