Why Full Body Workouts 3 Days a Week Might Be the Secret Weapon You're Ignoring

November 29, 2023

Ever feel like you’re working hard in the gym but not seeing the results you expected—especially in those tricky spots like your triceps or tummy? You’re not alone. In this episode, Sara and Caleigh dive deep into why full body workouts three times a week can actually give you more bang for your buck than traditional “bro splits.”

So flex those bat wings (just kidding—put those muffins down), because we're unpacking the full body workout truth in a way that makes total sense for real, busy lives.

💪 The "Bat Wing" Dilemma—Why Spot Fat Loss Is a Myth

Let’s just get this out of the way: you can’t target fat loss on specific body parts—no matter how many skull crushers you do. Caleigh's been working those triceps hard, but the arm flab isn’t vanishing. Why?

Because fat loss comes from reducing overall body fat—not just training the muscle underneath. Sara reminds us that yes, the muscle is growing, but until you adjust your nutrition and overall fat levels, you won’t see that definition.

Fun Fact: Spot reduction is a myth (see: Season 1, Episode 15 if you're curious).

🥗 Nutrition: The Real Game-Changer

Caleigh confesses that the gym part is actually the easiest. It’s the food choices where the real struggle lies. She’s experimented with intermittent fasting and tracking macros, but still isn’t at the point where her nutrition matches her goals—and that’s okay.

Sara’s advice? You don’t have to be miserable to look fit. A six-pack might look good on Instagram, but if it comes with zero energy and obsessive tracking, is it really worth it?

🧠 Mindset Shift: It’s Okay to Be “Good Enough”

There’s a valuable lesson here: You don’t need to go all-in all the time. Knowing when you're content with your progress—and your lifestyle—is empowering. Sara notes that even fitness pros sometimes realize their most shredded bodies were also their most exhausted and unhappy selves.

🚨 So… What’s the Deal with Full Body Workouts?

Now for the main event. Sara’s soapbox-worthy topic: Full. Body. Training.

Why she swears by full-body workouts 3x per week:

You hit all major muscle groups regularly.
Think squats, hip hinges (like deadlifts), pushes (chest press), pulls (pull-ups), and core work.
It’s efficient and realistic for busy lives.
30–45 minutes per workout, 8–10 exercises, 2 per movement type.
Better recovery and less fatigue.
You won’t be so sore you can’t walk—or worse, skip workouts.
More consistent gains.
Hitting each muscle 3x a week gives your body more chances to improve strength and grow muscle, versus a bro split where muscles may only get hit once a week.

🤯 Wait… What’s a Bro Split?

For the uninitiated, a bro split is when you dedicate entire workouts to specific body parts—like “chest day,” “leg day,” or “arm day.” Sure, it can help with muscle hypertrophy (aka the pump), but it’s not always the most efficient way to train—especially if you're short on time or new to lifting.

Sara breaks it down:

Bro Split = each muscle once/week
Full Body = each muscle 3x/week

You do the math.

🏋️ Full Body Programming 101

Want to try it out? Here’s a simple formula to follow:

Choose exercises for each movement type

Squat (front/back/Bulgarian)
Hip Hinge (deadlifts)
Push (bench press, shoulder press)
Pull (rows, pull-ups)
Core (planks, rotational work)

Do 2 exercises per category
8–12 reps per set
3 rounds
Workout 3x per week

It’s simple, effective, and works with your life—not against it.

🧘‍♀️ Final Thought: Consistency > Perfection

Sara and Caleigh agree: The goal isn’t to be perfect. It’s to be consistent, strong, and happy. Full body workouts help you show up, hit all your muscles, and still have time for, you know, life.

So next time you're overthinking your split schedule or wondering why your biceps aren’t “pumping,” remember—it might be time to go back to basics with full-body workouts.

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