Full-Body vs. Bro Split: What’s the Best Workout Plan for Hardgainers?

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If you’ve been grinding in the gym but still look like you skipped every protein shake for the last six months, welcome to the hardgainer club. It’s frustrating. You eat, you lift, you recover—but the muscle gains seem to take their sweet time. One major factor that could be holding you back? Your workout split.

Two of the most popular training styles—full-body workouts and the classic "bro split"—both have their pros and cons. But which one is best for hardgainers who struggle to put on size? Let’s break it down.

The Full-Body Workout: Maximum Frequency for Muscle Growth

A full-body workout hits multiple muscle groups in a single session, typically performed 3–4 times a week. Each workout includes major compound movements like squats, deadlifts, bench presses, rows, and overhead presses.

Why Full-Body Training Works for Hardgainers

1. More Frequency, More Gains
   Muscle protein synthesis (MPS) spikes after a workout and lasts around 24–48 hours. Since you’re hitting each muscle multiple times a week, you keep stimulating growth more often.

2. Efficient Use of Time
   Instead of spending six days a week in the gym focusing on one muscle per session, you train three to four times, maximizing recovery and growth.

3. More Compound Lifts = More Testosterone and Growth Hormone
   Big lifts engage multiple muscle groups and release key anabolic hormones. More of these hormones = more muscle-building potential.

4. Better Recovery
   If you’re struggling to grow, chances are you’re not recovering well from high-volume workouts. Full-body training allows more rest days, giving your muscles (and nervous system) the time they need to repair and grow.

Potential Downsides

• Can Be Fatiguing – Hitting squats, bench, and deadlifts in the same workout takes a toll. You need to manage intensity carefully.

• Not as Much Volume Per Muscle Per Session – If you love getting a crazy pump with tons of sets, full-body training may feel underwhelming.

The Bro Split: Old-School Bodybuilding Style

The "bro split" is the typical bodybuilding routine where you train one or two muscle groups per session (e.g., Chest Monday, Back Tuesday, Legs Wednesday, etc.). You’re in the gym 5–6 days a week, hammering each muscle group with high volume once per week.

Why Bro Splits Work (Even for Hardgainers)

1. Muscle-Specific Volume
   Each workout is laser-focused on one muscle group, which can lead to maximum growth if you recover properly.

2. Great for Mind-Muscle Connection
   If you struggle to feel certain muscles working, a bro split allows you to isolate and improve your technique.

Potential Downsides

• Lower Training Frequency Per Muscle – Most hardgainers need to hit a muscle more than once a week to see significant progress.

• Longer Gym Sessions – With 4–5 exercises per muscle, your workouts can easily stretch past an hour.

• Risk of Overtraining – If you go too hard on chest day, you might struggle to recover in time for the next session.

Which One is Best for Hardgainers?

The honest answer? It depends on your body, your schedule, and your recovery ability. But for most hardgainers, full-body workouts tend to be more effective for muscle growth because they provide higher training frequency and better recovery.

However, a hybrid approach—combining the best of both worlds—might be the ultimate solution.

The Best Hybrid Plan: Upper/Lower or Push/Pull/Legs for Hardgainers

If you like some aspects of the bro split but still want the benefits of full-body training, an upper/lower split (training the upper body one day and lower body the next) or a push/pull/legs split can be a great middle ground.

Example: Upper/Lower (4-Day Split)

• Monday: Upper Body (Chest, Back, Shoulders, Arms)

• Tuesday: Lower Body (Legs, Glutes, Core)

• Thursday: Upper Body (Different variations of Monday’s exercises)

• Friday: Lower Body (Different variations of Tuesday’s exercises)

This way, you hit each muscle group twice a week while still allowing recovery time.

Example: Push/Pull/Legs (6-Day Split)

• Monday: Push (Chest, Shoulders, Triceps)

• Tuesday: Pull (Back, Biceps)

• Wednesday: Legs

• Thursday: Push (Different exercises)

• Friday: Pull (Different exercises)

• Saturday: Legs (Different exercises)

• Sunday: Rest

This approach offers muscle-group focus while maintaining frequency and volume.

Final Verdict: What Should You Do?

• If you’re a total beginner or struggling to gain size, start with a upper/lower routine 3–4 times per week to maximize frequency and recovery.

• If you want more volume and like training more often, try a modified upper/lower or push/pull/legs split.

• If you prefer the bro split but aren’t seeing gains, tweak it by adding extra frequency (e.g., hitting lagging muscles twice a week instead of once).

No matter which split you choose, consistency, progressive overload, and proper nutrition (eat enough calories!) will make or break your gains.

TL;DR (Too Long; Didn’t Read)

• Full-body training is great for hardgainers due to higher frequency and better recovery.

• Bro splits can work but often lack frequency for optimal muscle growth.

• Best compromise: Upper/lower or push/pull/legs to hit each muscle twice a week.

• Regardless of split, focus on progressive overload, eating enough, and staying consistent.

Now, no more overthinking—pick a plan, hit the gym, and start growing.