Full body workout for weight loss: workout program

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Full body is a type of training program that works out all the major muscle groups of the athlete (the whole body) in one training session. The proven effectiveness of full body on muscle growth and strength indicators makes it number one in the system of training of bodybuilders.

All training programs for building muscles, which exist in gyms, can be divided into two main types:

  • split (splitting of muscle groups by training days)
  • full body (working out the whole body in one workout)

Both training systems have their drawbacks and advantages. Our task is to choose for ourselves the optimal training program based on our sport level and goals in the gym.

Table of Contents

  • What is better split or full body workout
  • Full Body Workout Program
  • What are the benefits of a full body workout?

What is better: full body workout vs split for weight loss

The training program, which pumps the whole body in one workout, is recognized by American scientists as the best (study “Strength and Conditioning Research”) compared to traditional split training, for beginners who want to increase muscle mass and strength.

However, until now, many trainers are trying to divide the training of muscle groups on different days, based on their pseudo-beliefs.

Common mistakes of fitness trainers who do not recognize full body are:

  • multi-repetition of exercises
  • the presence of a large number of exercises
  • very frequent hard training

Naturally, with this approach to training in full body, an athlete will not get anything but overtraining. Therefore, when developing a training program for this system, it is necessary to adhere to the following principles:

  1. Microperiodization of the training process.
  2. The working range of the working weight is no more than 5 sets, the number of repetitions is not more than 12.
  3. Emphasis on basic exercises: squat with a barbell, lying bench press and deadlift.
  4. Isolation exercises should be few and should be performed with light or medium weight without excessive muscle fatigue.
  5. Training should not last 45 minutes, as many people write, but 1.5-2 hours, it’s exactly how much time you will need to spend in the gym to complete all the exercises fully, without rushing, with the right technique, while doing everything 100% , and not how many “licks to do.”

A properly compiled full body program is able to transform the whole body of a beginner beyond recognition in the shortest possible time.

Split training is not so effective for beginners, but experienced athletes and professionals can successfully use it. Because, the working weights in the exercises, relative to the beginner level of the athlete, are very high, and it is difficult for the body to constantly train with heavy weights. As a way out of this situation, training muscle groups on different days, for example:

  • On monday you’re training chest / biceps
  • On tuesday – shoulders / calves
  • On Thursday – Back / Triceps
  • On friday – hips / abs

The girl and the guy in the gym perform exercises What is better split or full body workout

or according to the three-day split system:

  • Monday – Triceps / Back / Deltas / Press
  • environment – biceps / forearm / chest / abs
  • Friday – legs / abs

Or use in your program full body light, medium and heavy workouts.

For all advanced athletes and pros, we recommend that you practice using both methods, both split and full body, and empirically determine which one works best for you.

In order to objectively evaluate and draw appropriate conclusions about the best muscle growth, you need to regularly train on split or full body for at least half a year .

For athletes who do powerlifting or simply want to increase strength in some basic exercises, the choice should fall on the full body. Because it is this system, with its microcycles in the form of alternating light, medium and heavy workouts in the base, ideal for speedy increase in strength.

All power athletes must remember that additional isolating exercises spend precious energy resources of the body, and as a result, the recovery time between workouts increases because of this.

Despite this, many train with a break of 1-2 days , and as a result, over time, the athlete becomes overtraining . Therefore, decide what is more important for you: muscle growth and working with small weights or the growth of strength indicators in basic exercises.

The basis for the full body program is basic exercises (squat, deadlift, bench press), while, in split training, each exercise (basic and isolating) makes a significant contribution to the development of all muscle groups. Hence, there are so many different opinions about the effectiveness of full body programs and split training.

Athlete crouches with a barbell Squats

Full Body Dumbbell Workout for weight loss: training program

We present you an effective full body training program for building muscle mass and increasing strength indicators. It is universal, suitable for both beginners and experienced athletes or professionals.

1 WEEK

Monday

  • 3×12 barbell squats (60-65% *)
  • Bench press 5×6 (75-80%)
  • Breeding dumbbells lying 3×12
  • 4×8 Biceps Barbell Lifting
  • Abs twisting 2×50

Wednesday

  • Deadlift 5×6 (75-80%)
  • Bench press 3×12 (60-65%)
  • Push-ups from the bars (with weight) 4×8
  • Lifting dumbbells for biceps while standing 3×12
  • Lifting the legs bent at the knees to a 4×15 press

Friday

  • 4×8 squats (70-75%)
  • Bench press 4×4 (80-85%)
  • Pulling up on a 4×8 crossbeam (with weights)
  • Arnold Press 4×8
  • Abs twisting 2×50

2 WEEKS

 Monday

  • Deadlift 3×12 (60-65%)
  • Bench press 4×8 (70-75%)
  • Close grip bench press 3×12
  • Information in the simulator butterfly 4×8
  • Lifting the bar for biceps while standing 5×6
  • Abs twisting 2×50

Wednesday

  • 4×8 squats (70-75%)
  • Bench press 5×6 (75-80%)
  • Bench press 4×8
  • Press to the bottom in the block simulator 3×12
  • Raising EZ-barbell biceps to bench Scott 4×8
  • 4×12 straight leg lift

Friday

  • Deadlift 5×6 (75-80%)
  • Bench press 3×12 (60-65%)
  • Thrust of the vertical block (on the widest) 3×12
  • Breeding dumbbells lying on a bench 4×8
  • Lifting the bar for biceps while standing 3×12
  • Abs twisting 2×50

3 WEEKS

Bench press lying on a bench Full Body Workout Program

 Monday

  • 4×8 squats (70-75%)
  • Bench press 4×4 (80-85%)
  • Close grip bench press 4×8 (70-75%)
  • Dumbbell bench press 3×12
  • Hands crossover with dumbbells standing 4×8
  • Lifting dumbbells for biceps while sitting 4×8
  • Raises bent legs in the hang (knees) 4×15

Wednesday

  • Deadlift 3×12 (60-65%)
  • Bench press 4×8 (70-75%)
  • Bench press at an angle of 45 degrees 4×8 (70-75%)
  • Lying dumbbell crossover 3×12
  • Close grip bench press 4×8 standing
  • Lifting Dumbbell Biceps in Scott Bench 4×8
  • Abs twisting 2×50

Friday

  • 4×4 squats (80-85%)
  • Bench press 5×6 (75-80%)
  • Push-ups from the bars 4×8
  • Pull-ups on the crossbar (with weight) 4×8
  • Raising legs bent at the knees in the hanger on a 4×12 horizontal bar

4 WEEKS

 Monday

  • Deadlift 4×8 (70-75%)
  • Bench press 3×12 (60-65%)
  • Dumbbell bench press 4×8
  • Lifting dumbbells for biceps while standing 3×12
  • hammer 4×8
  • Abs twisting 2×50

Wednesday

  • 3×12 barbell squats (60-65%)
  • Bench press 4×4 (80-85%)
  • Push-ups from bars 4×8
  • Lying dumbbell crossover 3×12
  • Pulling up on a crossbeam (with weighting) 5х6
  • Raising straight legs in the hang on a 4×12 horizontal bar

 Friday

  • Deadlift 4×4 (80-85%)
  • Bench press 3×12 (60-65%)
  • Bench press sitting 5×6 (75-80%)
  • Lifting dumbbells through 4×8 sides
  • Lifting the bar for biceps while standing 3×12
  • Abs twisting 2×50

Training will take place at the following intensity (depending on the working weight in the basic exercises):

  • 60-65% – light
  • 70-75% – average
  • 75-80% – above average
  • 80-85% – heavy

Auxiliary exercises introduced in order to diversify the full body training program. Do not try to excessively get tired during their performance, do them “for your own pleasure”. Show all your power and energy when performing basic exercises for the main muscle groups, that is, in the squat, traction, and bench press.

The guy with dumbbells in hands in the gym Hard training

The cycle consists of 4 weeks, which is repeated after the passage of the last week.

All the main time in training, you will spend on the implementation of the basic exercises – squatting with a barbell, deadlift, and bench press. In each set, try to give all your best, if the training is light or medium, try to work more on the technique.

You can pull up without additional burden (weight), if it is difficult for you.

As you progress through the program, your strength results will increase, and after them, muscle mass will too. Do not chase large weights, increase the weight on the bar gradually (2.5-5 kg ​​in no more than 1-2 weeks).

Deadlift can not be done if you have problems with the spine, or simply do not want to do it. In this case, turn on hyperesthesia to strengthen the back muscles, and also on the day when there was a pull, replace it with squats with a barbell, respectively, if the pull is heavy then heavy squats, if light, then light.

However, we advise novice athletes not to remove the deadlift, since at the initial stage, this exercise is most effective in gaining muscle mass and strength, and also allows you to feel, to a greater extent, the mental connection of the muscle-brain, as it involves almost all the muscles in body.

Traditionally, we begin to train after a thorough warm-up, then move on to the basic and isolation exercises.

Man and woman are stretching in the gym Hitch after training in the gym

At the end of the workout, be sure to do a hitch, do exercises for muscle stretching, you only need to choose those that purposefully act on the muscles that you trained (for example, if you did squats with a barbell on Monday, then stretching the back thigh and quadriceps is mandatory), and also do not forget to hang on the horizontal bar, to straighten the vertebral discs and unload the back, for a speedy recovery.

What is the advantage of a full body workout for weight loss?

The advantage of full body over other training programs is that it does not allow the body to adapt to the load (training stress), due to the constantly changing number of repetitions (working weight in the exercises), that is, the alternation of light / medium / heavy workouts.

At the same time, other training programs that are practiced by athletes in the gym often go to extremes, as a result of which the athlete either does not receive training stress or falls into overtraining. Properly designed full body excludes these extremely negative aspects for muscle growth and strength.