Home / Training plans / Full body

Full body workout plans

The full-body training plan is highly popular among beginners and individuals who train a maximum of 3 days per week. The so-called full-body workout offers a promising entry into the world of fitness. It allows beginners to learn the correct execution of exercises and gain an understanding of the necessary muscle stimuli. Full-body training can be conducted not only in the gym but also at home, with or without equipment.

Convincingly good

Recognize why we are considered the ideal choice for your fitness journey and explore how we distinguish ourselves from others. Immersing yourself in our fitness world to draw inspiration is essential.

for free

All the information is readily available and accessible to everyone at no cost.

understandable

Each article is written in an easily understandable manner and is suitable for beginners.

diverse

Muscle building, weight loss, nutrition, exercises, workout routines, and a variety of other subjects.

Free plans

Complimentary training programs to assist you in achieving your goals!

0 €

✅  Number of sets and reps

✅  Duration of sentence break

✅  Focus muscle

✅  1-Click Download

Premium Plans

Comprehensive premium training plans featuring illustrative graphics.

9,99 €

✅  Number of sets and reps

✅  Duration of sentence break

✅  Focus muscle

✅  Training frequency

✅  Exercise instructions

✅  Pictorial representations

✅  more extras

Free full body plans

Boost your fitness effectively with our complimentary full-body programs. These comprehensive training routines target all major muscle groups and aid you in building muscle strength, burning calories, and sculpting your body.

15 Minute Workout: Lose Weight Without Equipment (Beginner)

15 minute workout: Lose weight without equipment & without jumping (beginners)

15 Minute Workout: Lose Weight at Home (Beginner)

25 minute workout: lose weight without equipment (advanced)

25 minute workout: Lose weight without equipment & without jumping (advanced)

25 minute workout: lose weight at home (advanced)

Full body in the gym for beginners. For women

Full body in the gym for beginners. For men

Full body in the gym for advanced women

Full body in the gym for advanced men

Full body in the gym for slightly advanced women

Full body in the gym for slightly advanced men

Full body muscle building without equipment (beginners)

Full body muscle building without equipment (advanced)

Full body muscle building without equipment (slightly advanced)

Full body muscle building at home (beginner)

Full body muscle building at home (advanced)

Full body muscle building at home (slightly advanced)

Benefits of total body training

Full-body training offers numerous possibilities in terms of structuring your weekly workout plan since typically, you train a maximum of 3 times per week for 60 to 90 minutes each session. Nevertheless, this does not in any way compromise its effectiveness, as full-body training, depending on exercise selection and intensity, is equally suitable for building muscle and promoting weight loss. Furthermore, full-body training can be seamlessly integrated with other sports activities, creating an ideal complement.

Dedication to fitness workouts now presents itself merely as an additional leisure activity. This proves to be more challenging in the context of a split training plan. At the same time, the frequency of training increases significantly, as all muscle groups are stimulated in each training session. Hence, it is possible that the training volume accumulated throughout the entire training week is higher compared to a split training plan.

Building muscle and losing weight through full body workouts

The primary objective of a full-body workout is to build muscle mass and shed excess weight. The time commitment is relatively limited since the entire body is trained on a single workout day, requiring only 1-3 training days per week to achieve visible progress. However, advanced trainees should invest a bit more effort and increase the training frequency to 3-4 days per week. Recovery also plays a crucial role in a full-body workout plan, so it's advisable to schedule at least one rest day after each training session.

If the primary goal of a full-body workout is to lose weight, it is recommended to incorporate cardio training sessions into the program. For this purpose, a duration of approximately 30 minutes on a cardio machine of your choice is recommended. Simultaneously, a tendency towards

Incorporating fundamental exercises is advisable as they increase energy expenditure more effectively than isolated exercises.

A comprehensive full-body workout does not require performing an excessive number of fitness exercises but rather focuses on a limited selection to effectively stimulate all muscle groups. For instance, starting with five different bicep exercises leaves insufficient concentration and energy for targeted leg training in the end. The primary goal of athletes in a full-body workout is to train the muscles maximally with as few exercises as possible in a short time. Beginners should initially concentrate on 10 to 15 repetitions per exercise to perfect their execution.

Full body workout just for beginners?

Novices can derive several advantages from a full-body workout, as it not only aids in mastering movement patterns but also helps in establishing a basic level of muscle strength relatively quickly. While full-body workouts are primarily recommended for beginners, they are also suitable for experienced athletes. The number of sets, repetitions, and intensity can be adjusted to accommodate both beginners and advanced individuals in utilizing full-body training. Nevertheless, most experienced athletes often lean towards 2-day split or 3-day split routines.

In the gym, at home and in nature

A Full Body Workout is versatile and can be applied regardless of whether you have training equipment or not. Special workout plans are available for this purpose, suitable for home workouts, gym sessions, or equipment-free training.

Frequently asked questions about total body training

Within this section, you'll find comprehensive explanations addressing frequently asked questions regarding the Full Body Workout, an effective training method that engages all muscle groups in the body.

Why is full-body training the best option for beginners?

Full-body exercises are particularly advantageous for beginners as they aid in learning the correct execution of exercises and gently activating the muscles. Even a moderate training stimulus at the outset is sufficient to make progress. Furthermore, the activation of numerous muscles leads to a significant increase in calorie expenditure.

At what intervals should one implement a full-body training plan?

Beginners should plan for 1-3 weekly training sessions, while advanced individuals should ideally train 3-4 times per week. It is strongly advisable to schedule a rest day between training days consistently.

What is the effectiveness of 20-minute full-body workouts?

Concise training sessions increase the likelihood of regular exercise and assist in maintaining motivation. A 20-minute full-body workout is already sufficient to boost calorie expenditure and reduce weight. However, a longer time period is necessary for building muscle mass and engaging in intensive training of all muscle groups.

Should one opt for a full-body workout or a split training plan instead?

The choice always depends on the individual starting point, goals, and personal time management. For beginners in strength training, it is advisable to start with a full-body workout and possibly (no earlier than 6-12 months later) consider switching to a split training.