Full-Body vs Split Program: How AI Chooses for You

Full-Body or Split? Smart Rabbit doesn't impose an arbitrary choice: it analyzes your situation and identifies the structure that may suit your profile.

The fundamental differences

Full-Body Program

All muscle groups each session. Typical frequency: 3 times/week per muscle.

Split Program

Division by muscle groups on different days. Typical frequency: 2 times/week per muscle.

How Smart Rabbit analyzes your profile

Smart Rabbit evaluates 4 main criteria to identify which approach may suit you:

1. Available training frequency

General research trends:

• 3 days available: Full-Body often suits, allows 3x/week muscle frequency
• 4 days available: Upper/Lower or Full-Body may suit depending on preferences
• 5-6 days available: Split PPL becomes feasible if adequate recovery capacity

Smart Rabbit adaptation: Analyzes your real schedule, personal constraints, and preferences to recommend structure consistent with your life.

2. Experience level

General research trends:

• Beginners (0-6 months): Research often shows better results with Full-Body for technical learning and high frequency
• Intermediates (6-24 months): Increased flexibility, can progress with different approaches
• Advanced (24+ months): Split often appreciated for high volume per muscle, but Full-Body remains effective for some

Smart Rabbit adaptation: Evaluates your real technical mastery, progression history, and personal preferences beyond simple training time.

Beginner? Check the beginners guide.

3. Main objectives

General research trends:

• Maximum strength: Full-Body often allows high frequency on compound movements
• Hypertrophy: Split can allow high local volume, but Full-Body remains effective for many
• Muscle definition: Full-Body works well with high energy expenditure

Smart Rabbit adaptation: Combines your goals with your other parameters (time, level, recovery) to identify consistent structure.

4. Possible session duration

General research trends:

• 45-60 min: Compact Full-Body with essential exercises
• 75-90 min: Allows Split with comfortable volume per muscle group
• 90-120 min: Split with very high volume becomes feasible

Smart Rabbit adaptation: Optimizes density and exercise selection according to actually available time.

Inter-individual variability

Research shows great response variability between individuals. Some people progress excellently with 3-day Full-Body, others prefer 5-day Split. Smart Rabbit tests and adjusts based on your feedback.

My advice as WNBF coach

In 15 years of competition, I've seen excellent results with both approaches. The key: consistency trumps format. Smart Rabbit asks the right questions and optimizes for YOU, not for a general theory.