Training programs according to the system "Fullbody" are positioned as one of the best training systems for beginners. Unlike split systems, fullbody involves working out the entire body in one session. This allows us to train each muscle group 2-3 times a week, which helps create optimal conditions for their hypertrophy at the initial level.
Why are full bodies more effective for beginners than splits? The fact is that separate split programs are intended for more experienced athletes who have already built up decent muscle mass and perform a large amount of work with huge working weights. They need more time to rest and recover. Split programs allow them to work 1-2 muscle groups per workout, as a result, they can increase the total volume of work performed and the rest time between workouts of one muscle group. Therefore, split programs are ideal for advanced ones. The average beginner who takes his first steps in bodybuilding and fitness does not need much time to recover. Therefore, working out all muscle groups in one workout is what a beginning athlete needs!
Despite the fact that fullbody training programs are positioned as one of the best training systems for beginners, even advanced athletes can use them to diversify the training process or break through stagnation. So, I will give several options for full body programs for athletes with different levels of fitness.
FULL BODY TRAINING PROGRAM FOR BEGINNERS
Monday
1. Bench press on a horizontal bench 4x12-10-8-6
2. Pull-ups 3x10-8-6
3. Leg extensions in the simulator 3x12-10-8
4. Swing dumbbells to the sides 3x12-10-8
5. Arm extensions on the block downwards 3x12-10-8
6. Barbell curl for biceps 3x10-8-6
7. Incline crunches 3x20-15-10
Wednesday
1. Deadlift 4x12-10-8-6
2. Incline dumbbell press 3x10-8-6
3. Leg curls in the simulator 3x12-10-8
4. Swing dumbbells to the sides in an incline 3x12-10-8
5. Bench press with a narrow grip 3x10-8-6
6. Raising the barbell for biceps in a Scott bench 3x12-10-8
7. Hanging leg raises 3x maximum
Notes
Perform bent-over barbell rows instead of deadlifts if you have problems with your spine.
Friday
1. Squats with a barbell 4x12-10-8-6
2. Dips 3x10-8-6
3. Pull of the upper block behind the head 3x10-8-6
4. Seated barbell or dumbbell press 3x10-8-6
5. French press standing 3x12-10-8
6. Lifting the barbell for biceps with a reverse grip 3x12-10-8
7. Calf raises while sitting or standing 3x20-15-10
BASIC OPTION FOR BEGINNERS
Mon, Wed, Fri
1. Squats with a barbell 2-3x8-12
2. Bench press 2-3x8-12
3. Pull-ups on the bar 2-3x8-15
4. Dips 2-3x8-15
5. Twisting 3x20-25
Notes
- Perform leg presses instead of barbell squats if you have back problems.
- You can replace pull-ups with lat pull-downs if you can’t do the required number of reps on the horizontal bar.
- Dips can be replaced with a close-grip bench press.
BASIC OPTION FOR ADVANCED ATHLETES
Mon, Wed, Fri
1. Squats with a barbell 3-4x8-10
2. Bench press 3-4x8-10
3. Deadlift 3x8-10
4. Bent-over barbell row 3x8-10
5. Standing barbell press 3-4x8-10
6. Curls with a barbell 3x8-12
7. French press 3x8-10
Notes
The number of workouts per week is 2-3 (Mon, Wed, Fri), depending on the body’s recovery abilities. If you decide to exercise 2 times a week (Mon and Fri), then both workouts should be hard. If 3 times, then on Wednesday there should be a light full body workout. Good luck, friends!
Perhaps the most intimidating thing for any newbie is getting started! What does it mean? Switching to proper, healthy eating, doing unusual exercises with weights, sleep patterns, giving up bad habits, etc. This can be intimidating and confusing for many on their journey to building an athletic body.
Motivation.
The main goal that many beginners focus on is fat loss. You may also want to work on building stronger muscles so that you feel leaner, more muscular, and toned.
Perhaps—your doctor has directed you to lose a few extra pounds because of your current risk of disease or other negative health effects.
Either way, you need a training plan that you follow to get the results you want.
Remember just one thing, training with iron is a lot of work, and not just pumping up for summer in a couple of months. Don't expect quick results!
Never imitate the routines of advanced bodybuilders or bodybuilding professionals - this is a path to nowhere or worse, you will simply be injured and say goodbye to the sport forever.
The following training program is typical or basic and is not intended for specialized training. The program you choose should best suit your training experience, strength level, goal, and timing.
Combined with productive nutrition, hard training and adequate rest, you will gradually join the training process.
Nutrition
As a beginner, you need to focus on your nutrition program. But you need to make any changes gradually, improving your diet, without fanaticism. If you try to completely reset your entire menu, removing all the foods you normally eat at once and replacing them with chicken, rice, vegetables and other standard "100% healthy fare", you may find that you simply can't handle the changes.
Change your diet gradually! After some time, begin to tilt the nutritional scale in favor of healthy food choices, while limiting the consumption of fast food, processed foods and any other liver and food waste. This slow process of gradually switching to proper balanced nutrition will be much more doable for you than trying to change everything at once in one fell swoop.
Gradually focus on consuming whole foods such as grains, potatoes, fruits and vegetables, lean meat sources, nuts, healthy oils, flaxseeds, dairy products, eggs, fish, seafood.
Also try to eliminate all sugary carbonated drinks that contain unhealthy calories from your diet. Consumption of such drinks has a very negative impact on both body composition and overall health.
Supplements
When it comes to taking supplements, the main ones you should focus on first are a good multivitamin. It will help you meet your nutritional needs if you start to relax your intake of fruits and vegetables.
Secondly, take 3-6 grams of fish oil every day as the health benefits of this nutrient are very high.
Finally, explore the use of protein powder to meet your daily protein needs. It is absolutely important that you do not skip protein meals because this happens quite often in the initial stages of training.
There is a very large selection of protein powders to choose from, so you can be sure to find one that suits your tastes and budget.
Workout.
From a training program perspective, the best option is to use a Full Body workout done three days a week, combined with two days of cardio.
This will give you a good balance between strength, muscle hypertrophy and cardio work.
Perform the workouts below as follows, A/B/A one week, B/A/B the next week, with one day of rest in between. A total of three workouts per week.
The training split will be structured as follows: in the first training week you use training - A on Monday and Friday, on Wednesday you perform training - B.
In the second training week, on Monday and Friday you train using workout B, on Wednesday workout A.
Cardio
You should also focus on building a cardio base, so try to do continuous cardio training for 20 to 30 minutes, at an average pace on any cardio machine. Do it on Tuesday and Thursday.
Once you begin to get used to the exercise, you can explore the possibility of interval cardio training if necessary.
Training plan.
- Days per week: 3
- Training days: Monday Wednesday Friday.
- Cardio: Tuesday Thursday.
- Rest days: Saturday Sunday.
- Duration: up to 3 months.
- Exercise approaches: from 2 to 3.
- Rest between sets: up to 2 minutes.
Training – A
General warm-up for 5/10 minutes.
1. – 2 sets of 8 repetitions.
2. – 3 sets of 8 repetitions.
3. – 3 sets of 8 repetitions.
4. – 3 sets of 8 repetitions.
5. – 2 sets of 12 repetitions.
6. – 2 sets of 12 reps
7. – 2/3 sets of 15 repetitions.
Fullbody for women is the principle of building a training program, which we will talk about today on the weight loss portal “Lose Weight Without Problems.”
Methodology
This principle involves working the entire body every workout. Linear strength progression is used. Let's talk more about what all this means.
If we translate the expression full body, from which the term fullbody is derived, we get “whole body”. That is, this training complex is designed for working out all basic muscle groups.
Fullbody training for girls involves sequential training, each of which is selected for certain muscles.
Let's understand the term "strength progression". This is a periodic lifting of working weights.
Let's look at the simplest examples. Let's say you need to do vertical block rows to the chest. What are we doing? For the first time, we perform 3 sets of ten repetitions (and the weight, for example, is 20 kilograms). The next training day the weight remains the same, but we do 12 reps. And increasing the weight is done at the time of decreasing the number of repetitions.
Many fitness experts say that the fullbody is the best choice for beginner women. After all, when a person first comes to practice, he begins to master certain exercises. And it’s better to do this comprehensively in order to become familiar with the correct technique for performing all approaches to each muscle group.
B. Shenefield conducted his own research, in which athletes, albeit men, aged from 23 to 25 years (a total of 20 volunteers) participated. The first group did full body three times a week, and the second group did each muscle group once every 7 days. The volume of muscle mass increased more in those who trained three times. At the same time, the strength indicators were at the same level.
The portal site wants to emphasize that there is no point in drawing global conclusions here. Still, the sample is extremely small, there is a huge risk of error. And in general, you need to look at what kind of exercises there were, how many approaches, what the load was. Because fullbody for women 3 times a week and for men, and also taking into account different trainers, can be very different.
The benefits of working out all muscles
If you practice this system at least a couple of times in 7 days, each muscle group is loaded exactly the same amount. And there is such a pattern that The more often we load the muscles, the better they grow.
Much more energy is spent on training, because many muscles are involved. So this training system is excellent for those who are focused on...
The stronger the muscle exhaustion, the more powerful the supercompensation becomes. When a person has worked out well, the body is literally exhausted. And these are more than perfect conditions for taking in the nutritional components needed for the recovery process.
When training using the “whole body” system, testosterone concentration increases. And this gives a stronger anabolic response.
Fullbody for beginners, girls and women: training program
First training:
- squat;
- pose ;
- do a push-up;
- pull yourself up using the so-called Australian method (parallel hang to a low bar);
- do push-ups using parallel bars - or, as an option, you can do push-ups on a bench (reverse technique, focusing on the triceps).
Second training option:
- lean forward with the barbell in your outstretched arms;
- do a static lunge (scissor squat);
- do pull-ups with bands to compensate - or do lat pull-downs;
- in the classic way - dumbbell press;
- raise your legs - do it while hanging on the horizontal bar.
Such training should be alternated every other day (1 day – rest). Gradually, after these techniques are mastered, you can move on to weight training.
Fullbody training for girls who already have strength training
If you have already gone to the gym before, but gave up training for some period, or before you started exercising in the gym, you attended dancing, aerobics, did shaping at home, simply led a sporty lifestyle, swam in the pool, then a similar program that described below will suit you.
This full body workout for women is built on the principle of working the entire body in one training session. A linear strength progression is taken, but in comparison with the previously described program, super series.
Super series are exercises in which there is no rest between sets. For example, after you have done a dumbbell press from a lying position (angle 35 degrees), immediately begin to do horizontal block rows to the press. Then – vertical pull behind the head or to the chest. Only after completing this series can you rest for 1 minute or one and a half.
Then - again a repeat of the super series.
What you should always remember
Fullbody training for girls does not provide any guarantees for improving your figure or quickly burning excess fat if:
- you train poorly - then there will definitely be no result, and the point here is not that this is a fullbody, and not, for example, split training;
- the training plan is drawn up according to a universal scheme, and not taking into account specific features;
- A properly prepared training plan is not 100% implemented.
There is also a point of view according to which our muscles are created as a single “mechanism”, and therefore they must move as a single whole. If you isolate certain muscle groups and load them, but not others, then you may encounter general weakness of your entire body, even if everything is fine in some other places.
Fullbody for girls is a win-win option, even if you have never worked out. The general level of physical fitness will improve, and it is not at all necessary to immediately load yourself. And if you follow the training plan with consistency, then progress will go faster.
So, how are these workouts different? Split involves working different muscle groups on different days. For example: Monday - legs + back, Wednesday - chest + shoulders, Friday - legs + abs. Fullbody uses all muscle groups in one session. That is, on Monday, Wednesday, and Friday - legs + back + chest + shoulders + abs. Both types of training involve the use of relatively heavy weights, low repetitions and long rests between sets.
Fullbody is often confused with circuit training or even used interchangeably. Indeed, in a circular workout, all muscle groups are also worked out in 1 workout. But it is done in a completely different mode: relatively light weights, many repetitions, short rest between approaches. It is closer to strength aerobics, aimed at developing endurance and burning fat, while fullbody and split are purely strength training for building muscles and reducing subcutaneous fat.
What is better for a beginner
You often hear that fullbody (like circuit training) is more suitable for beginners, and split training is more suitable for advanced amateurs. They explain this by saying that during a split you work specifically on certain muscle groups, and this is difficult for a beginner. And in a fullbody, you can more evenly distribute the load on different muscles and thus not overload them. Finally, many beginners just need to get moving and get used to fitness! They require so-called general physical training (GPP) without focused development of specific muscles or strength qualities.
However, according to experts, for those who train independently, without a trainer, fullbody training turns into a circular one, and it is impossible to compare it with a split - different modes of work.
“It is absolutely incorrect to believe that circular (or linear) training is more suitable for beginners, since the total load in such classes will be much higher than when using split schemes,” says Alexander Mironenko , expert in group programs of the federal network of fitness clubs X-Fit, trainer-consultant in elite sports, teacher of the X-Fit PRO faculty. “In particular, circular/linear techniques place increased demands on the cardiorespiratory system and the body’s adaptive capabilities.”
Thus, indulging in fullbody training can easily lead to overtraining. It can be difficult for a beginner to calculate the load and select weights so that they have enough strength for the entire session.
Advantages of fullbody and split circuits in strength training
An absolute plus of fullbody training: it’s easy to create a lesson plan yourself. The classic version - first, large muscle groups are worked out (legs, back, chest), and then smaller ones (shoulders, arms). “The proposed option is the simplest and optimal,” agrees Alexander Mironenko. — At the beginning of training, while you still have a lot of strength, you should train the largest muscles, perform difficult-to-coordinate, basic exercises, since they require more concentration and take a lot of strength. Then, as you get tired, you move on to performing psychologically and physically less difficult exercises, switching to small muscle groups and performing isolation exercises. A training structured in this way will give maximum effect.”
Of course, you can work the muscles in a different order. But it’s safest to work on your own with the one we gave above, since it’s better to perform complex exercises against a background of fatigue under the supervision of a trainer.
It is more difficult to create a split scheme. The main problem for a beginner is how to distribute exercises for different muscle groups by day of the week. There are many options here too. As a rule, they combine “heavy” days (training two large muscle groups), “light” (3-4 small muscle groups), and “combined” (1 large + 1-2 small groups).
“Split training is the most optimal, balanced and effective scheme for planning the training process,” Alexander Mironenko is sure. “You will have more opportunity and time to work on problem areas, which means split training allows you to shape your figure more effectively.” Indeed, problem areas can be worked out on different days, either with complex basic exercises or with easier isolated exercises. For example, the “breeches” zone is worked out both in squats and lunges, as well as in isolated exercises (legs adjoining and spreading).
Fullbody or split: how to choose?
“It depends on your goals,” says Alexander Mironenko. — If you would like to increase muscle volume or develop strength qualities, fullbody training will be less effective. And circular ones are completely useless or even harmful: they can have the opposite effect. If your goal is figure correction and weight loss, then both methods are equally suitable for this.” To choose one of them, be guided by the realities of your training process.
Fullbody is suitable if:
* You go to the gym 1-2 times a week or even outside of any schedule, and therefore cannot create a clear schedule of classes for different muscle groups.
* Strength fitness is auxiliary for you, and the main one is something else: aerobics, dancing, swimming pool, etc.
*First of all, you need to build strength endurance and burn excess fat. In this case, obviously, the fullbody will be done as a circuit training: light weights, many repetitions, little rest.
Split is suitable if:
* You are interested and enjoy going to the gym; you want to feel like a real “jock.”
* You consistently set aside 3 days a week for classes.
* You want not just to lose weight, but to change the proportions of your figure. For example, make your buttocks more convex, your shoulders straighter, and tone your arms and chest.
* You cannot put stress on some parts of the body (due to a sore back or knee, flat feet, etc.). Split training allows you to perform many isolated exercises to turn off or, conversely, develop a sore area, but in a fullbody such a targeted load is impossible.
And finally, no one forbids you to combine both types of strength training if you have time. For example, on day 1, do a full body or a circular workout, and for another 2-3 days work on problem areas using a split pattern.
Despite being so widespread and effective, the fundamentals of building a Full Body remain a mystery to many. There are a number of simple rules, taking into account which will help you create the correct balanced fullbody type load. Let's list them in more detail.
Rule 1 – Total Load Volume
Before choosing exercises, active muscles, etc. it is necessary to strictly limit the total number of sets and movements. In most cases, 5-6 exercises per training, 3-4 working approaches, excluding warm-up ones, will be enough for you. A larger volume will destroy the entire feature of fullbadi training.
3-4 approaches were chosen for a reason. The average time under load when performing 3-4 sets is optimal for stimulating muscles to grow. A subsequent increase in load does not lead to an equivalent increase in this stimulus. At the same time, central nervous system overload, fatigue, lactic acid and other negative factors of a large training volume, on the contrary, will reduce training productivity.
Our task is to organically fit exercises for all muscles without overloading the central nervous system and other body systems. More is not better when we are talking about building a Full Body workout.
5-6 exercises of 3-4 sets is ideal. The number of repetitions depends on the training goal. If you are developing strength endurance, then follow the range of 12-15 repetitions, if muscle volume then 8-12, but if purely strength - 4-6 repetitions in each set.
Rule 2 – Number of active muscles
Beginners are faced with the problem of choosing exercises. They want to do a bench press, a fly press, and add a machine press to that. These are three whole exercises for one muscle group, which is a real failure within the framework of full body training.
One basic format exercise is suitable for one muscle group. Forget about split training, in which each muscle is loaded 2-4 times. Fullbody training has a completely different principle. What is important here is the total volume of load, and not a single feeling of failure of one muscle.
For large muscles, one basic exercise is enough, but for small ones this will be even a lot. It is better to load deltoids, triceps, biceps and calves as synergists, so that there is enough time for large muscles.
Rule 3 – Refusal or not?
It is generally accepted that training should be accompanied by muscle failure, but this rule does not apply in the case of fullbody training. In split and other types of training, you rest a lot and for a long time between approaches, while Full Body implies a load on the whole body, that is, the muscles will be assistants to each other (synergists), therefore, the failure of one link will entail the failure of other links.
In practice, it looks like this: you achieve failure in a pressing exercise, and in the next triceps movement you cannot perform well due to fatigue, lactate and other side effects of muscle failure.
Do not achieve muscle failure, work to the limit, but without overload. Stop 1 rep before you feel failure. Muscles grow not from a feeling of failure, but thanks to the right amount of load.
Rule 4 – Number of workouts
It's the total weekly volume of exercise that's important, not the intensity or workload of a single workout. It doesn’t matter how many times a week you train with Full Body, the main thing is to adhere to a certain weekly load limit.
Therefore, there are no strict rules on the number of Full Body workouts. For some one is enough, for others three will not be enough. We recommend visiting the gym 2 times a week if you follow the fullbody regimen. Rest between workouts – 2 days. This will allow you to fully recover, and at the same time, the training will not take up a lot of your time, leaving it for household chores.
The more workouts, the smaller the volume of each. The fewer there are, the more you will have to sweat on each of them. Only the total weekly load is important.
Sample fullbadi training program for men:
- Deadlift
- Bench press (flat or incline)
- French press
- Upper pulley to chest
- Barbell Curl
- Military press, standing
- Press or hyperextension
In exercises No. 3 and No. 5, it is advisable to reduce the load volume from 3-4 sets to 2-3. It is advisable to alternate the press with hyperextension. Abdominal exercises are chosen intuitively from this list:
- Twisting on the floor;
- Hanging leg raises;
- Plank.
The number of approaches and repetitions is adjusted individually depending on the number of workouts per week, according to rule No. 4. Full Body for women can be identical with the only difference being that you will have to remove exercises #3 and #5 in order to reduce the overall tonnage.
In this example of fullbadi training, only classic fitness exercises are used. Nowadays, schemes including burpees, kettlebell exercises and other movements from related strength sports and CrossFit in particular have become popular. Combine them depending on your individual preferences. Functional exercises are a great way to target several large muscle masses at once at a high intensity in a short period of time without sacrificing productivity.
Style Summary
Fullbody training is an excellent training option for beginners and girls. It does not force you to memorize 1000 and 1 movement, but instead a person can focus on mastering 7-8 exercises, which are repeated every training session. He will perfectly learn the technique of execution, and at the same time will progress well, because all the rules for constructing full-badi training are followed.
