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The two main weight training workout structures you’ll come across are full body workouts and split workouts. Full body training involves working your whole body each session while splits focus on one to three muscles at a time, such as training your legs on Monday, chest and back on Wednesday, and shoulders and arms on Saturday. Neither method is necessarily better, but each has its own advantages, notes strength coach Christopher Smith of Train Better Fitness. Full body training allows for a higher frequency and can be more conducive to strength gains, while split routines give more recovery between workouts. If you can only train two or three times per week, a full body is your best option; for four or more weekly sessions, opt for a split.