Full body training programs for the system are positioned as one of the best training systems for beginners. Unlike split systems, full body provides whole body workout at a time. This allows us to train each muscle group 2-3 times a week, which helps to create optimal conditions for their hypertrophy at the initial level.
WHY FULL BODY WORKOUTS ARE MORE EFFECTIVE FOR BEGINNERS THAN SPLITS
The fact is that separate split programs are designed for more experienced athletes who have already built up decent muscle mass and are doing a lot of work with huge working weights. They need more time to rest and recover.
Split programs allow them to work out 1-2 muscle groups per workout, as a result, they can increase the total amount of work done and the rest time between workouts of one muscle group. Therefore, split programs are ideal for advanced ones.
An ordinary beginner who takes his first steps in bodybuilding and fitness does not need much time to recover. Therefore, the study of all muscle groups in one workout is what a beginner athlete needs!
Despite the fact that full body training programs are positioned as one of the best training programs for beginners, even advanced athletes can do it to diversify the training process or break stagnation. So, I will give several options for full body programs for athletes with different levels of fitness.
FULL BODY CIRCUIT WORKOUT PROGRAM FOR BEGINNERS
- The bench press lying on a horizontal bench 4×12-10-8-6
- Pull-ups 3×10-8-6
- Leg extensions in the simulator 3×12-10-8
- Swing dumbbells to the sides 3×12-10-8
- Extensions of hands on the block down 3х12-10-8
- Lifting the bar for biceps 3×10-8-6
- Twisting on an inclined bench 3×20-15-10
- Deadlift 4×12-10-8-6
- Dumbbell bench press lying on an inclined bench 3×10-8-6
- Leg bending in the simulator 3×12-10-8
- Swing dumbbells to the sides in a slope of 3×12-10-8
- Bench press with a narrow grip 3×10-8-6
- Lifting the bar for biceps in Scott Bench 3×12-10-8
- Raises legs in the hang 3x maximum
Perform a draft of the rod in an incline, instead of a deadlift, if you have problems with the spine.
- Squats with a barbell 4×12-10-8-6
- Push-ups on the bars 3×10-8-6
- The thrust of the upper block behind the head 3×10-8-6
- Bench press or dumbbell sitting 3×10-8-6
- French bench press 3×12-10-8
- Lifting the bar for biceps with a reverse grip 3×12-10-8
- Rises on socks while sitting or standing 3×20-15-10
BASIC OPTION FOR BEGINNERS
Mon, Wed, Fri
- Squats with a barbell 2-3×8-12
- Bench press lying 2-3×8-12
- Pull-ups on the crossbar 2-3×8-15
- Dips 2-3×8-15
- Twisting 3×20-25
- Do leg press instead of squats if you have back problems.
- You can replace the pull-ups with the pull of the upper block to the chest if you can not do the desired number of repetitions on the horizontal bar.
- Push-ups on the bars can be replaced with a bench press with a narrow grip.
BASIC OPTION FOR ADVANCED ATHLETES
Mon, Wed, Fri
- Squats with a barbell 3-4×8-10
- Bench press 3-4×8-10
- Deadlift 3×8-10 (perform no more than once every 7-10 days)
- Rod traction to the belt in a slope of 3×8-10
- Barbell bench press 3-4×8-10
- Bending the arms with a bar 3×8-12
- French bench press 3×8-10
The number of workouts per week is 2-3 (Mon, Wed, Fri), depending on the regenerative abilities of the body. If you decide to practice 2 times a week (Mon and Fri), then both workouts can be difficult or one of moderate severity. If 3 times, then between the heavy should be an easy full body workout. Good luck, friends!