Full Body Workout – a proposition for short-timers

FBW training, or Full Body Workout, is more and more often used not only by beginners or intermediate, but also advanced. It is they who decide to train FBW looking for a springboard from traditional Split. Advanced people in strength training can afford high intensity, high loads, various diversions of Full Body Workout training. All thanks to the knowledge of your own body and body. The FBW 4-day training plan will be presented below.

4-day FBW training plan - basic information

FBW advanced training creates a different dimension for this method. Trainings with greater intensity, more training units, forced repetitions, combined series etc. make the effects more noticeable. And most importantly - the rules that characterize FBW training are not broken.

Full Body Workout for mass and reduction

The rules of FBW training for advanced mass

- complex exercises should dominate in the plan,

- the number of series in a given exercise should be 4-5,

- the number of repetitions in the series should range from 1 to 12, where in last repetitions help of a training partner could be required,

- the length of breaks between exercises and series should be from 120 to 150 seconds,

The principles of FBW training for advanced reduction

- complex exercises should dominate in the plan,

- the number of series in a given exercise should be 4-5,

- the number of repetitions in the series should range from 10 to 20, or more - to a muscle breakdown,

- the length of breaks between exercises and series should be from 30 to 90 seconds,

- despite the large number of repetitions, the exercises must be performed correctly,

- cardio workouts can be performed on days off or immediately after weight training.

FBW 4-day training plan

Usually, according to the principle of Full Body Workout training, one free day should be planned after one training unit. However, if you want to get more from the training and being an advanced person, the 3-day FBW training schedule is not enough. Following the dream figure there are no shortcuts. 4-day FBW training will maximize the results by frequent and powerful exercise of each muscle part 4 times a week. It is not easy, but certainly there will be a group of advanced people who are training in this way.

Exemplary 4-day FBW training plan

Warning! The given 4-day FBW training is intended only for fully healthy and advanced people. Depending on the period in which you are (mass or reduction) you should adjust the length of breaks, the number of series and the range of repetitions accordingly.

FBW A training

Squats with a barbell on the back of the neck
A deadlift on slightly bent legs with a barbell
Pulling on the bar with a steady grip
Pressing the dumbbell with a neutral grip (elbows wide)
Raising shoulders with dumbbells aside in the torso
Straightening the forearm with a dumbbell behind the head
Bending the forearm with a dumbbell resting the elbow on the knee
Climbing fingers standing with the barbell on the back of the neck

FBW B training

Sumo squat with a barbell on the back of the neck
Rowing a barbell with a trap in the fall of the torso
Straightening the torso on the Roman bench
Squeezing the bar on the floor (narrow grip, elbows wide)
Squeezing the bar from behind the neck
French squeezing cams lying on the positive bench
Bending of the forearms with the cam on the prayer book
Attracting the thighs to the abdomen in the hanging bar

4-day FBW training plan - basic information

The principles of FBW training for advanced strengthlifting

multi-joint exercises should dominate in the plan
the number of series in a given exercise should be 4-5
the number of repetitions in the series should range from 10 to 20, or more - to a muscle breakdown
the length of breaks between exercises and series should be from 30 to 90 seconds
despite the large number of repetitions, the exercises must be performed correctly
cardio workouts can be performed on days off or immediately after weight training