Full body training program. Systea fullbody

Full body training programs are positioned as one of the best training systems for beginners. Unlike split systems, full body training provides for the study of the entire body in one session. This allows us to train each muscle group 2-3 times a week, which contributes to the creation of 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 designed for more experienced athletes who have already built up a 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 of which 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 the advanced. The average beginner who takes their 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 novice athlete needs!

Despite the fact that full-body 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.

Fullbody training program for beginners

Monday

1. Bench press lying on a horizontal bench 4×12-10-8-6

2. Pull-ups 3×10-8-6

3. Leg extension in the simulator 3×12-10-8

4. Mahi dumbbells to the sides 3×12-10-8

5. Extension of the arms on the block down 3×12-10-8

6. Lifting the bar for biceps 3×10-8-6

7. Twisting on an inclined bench 3×20-15-10

Wednesday

1. Deadlift 4×12-10-8-6

2. Incline Dumbbell Press 3×10-8-6

3. Bending the legs in the simulator 3×12-10-8

4. Mahi dumbbells to the sides in an incline 3×12-10-8

5. Close Grip Bench Press 3×10-8-6

6. Lifting the barbell for biceps in the Scott bench 3×12-10-8

7. Hanging leg raises 3x max

Notes

Do barbell rows instead of deadlifts if you have spinal problems.

Friday

1. Barbell Squat 4×12-10-8-6

2. Push-ups on the uneven bars 3×10-8-6

3. Thrust of the upper block behind the head 3×10-8-6

4. Barbell or dumbbell bench press 3×10-8-6

5. French press standing 3×12-10-8

6. Lifting the bar for biceps with a reverse grip 3×12-10-8

7. Rises on socks sitting or standing 3×20-15-10

BASIC OPTION FOR BEGINNERS

Mon, Wed, Fri

1. Barbell Squats 2-3×8-12

2. Bench press 2-3×8-12

3. Pull-ups on the bar 2-3×8-15

4. Push-ups on uneven bars 2-3×8-15

5. Twisting 3×20-25

Notes

Do leg presses instead of barbell squats if you have back problems.
You can replace pull-ups with rows if you can’t get the required number of reps on the bar.
Push-ups on the uneven bars can be replaced with a bench press with a narrow grip.

BASIC OPTION FOR ADVANCED ATHLETES

Mon, Wed, Fri

1. Barbell Squats 3-4×8-10

2. Bench press 3-4×8-10

3. Deadlift 3×8-10

4. Rod pull to the belt in an incline 3×8-10

5. Bench press standing 3-4×8-10

6. Curls with a barbell 3×8-12

7. French press 3×8-10

Notes

Количество тренировок в неделю 2-3 (Mon, Wed, Fri), в зависимости от восстановительных способностей организма. If you decide to train 2 times a week (Mon and Fri), then both workouts should be hard. If 3 times, then Wednesday should be an easy workout. Good luck friends!