Study outcomes included maximal strength, muscle mass, jump height and maximal power output. Each exercise was performed with three sets and 8–12 repetition maximum (RM) loading. Both groups performed the same exercises and weekly number of sets and repetitions. Fifty resistance untrained women were pair-matched according to baseline strength and randomized to either a full-body (FB) routine that trained all of the major muscle groups in one session twice per week, or a split-body program (SPLIT) that performed 4 weekly sessions (2 upper body and 2 lower body). The aim of this study was to assess the efficacy of a 12-week upper/lower split- versus a full-body resistance training program on maximal strength, muscle mass and explosive characteristics.
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