531

FBW Workout

Do you feel lost in the maze of complicated workout plans that require you to visit the gym five or six times a week? Or maybe you are just starting your adventure with strength training and are looking for a method that will give you solid foundations and quick results without the risk of overtraining? FBW (Full Body Workout) training may be the answer to your needs – a proven and extremely effective training philosophy that has been recognized by both amateurs and professionals for years.

What exactly is FBW (Full Body Workout)?

FBW training, as the name suggests , is a training method whose main assumption is to exercise all major muscle groups during one training session. This is the fundamental opposite of the popular split systems, where each day is devoted to training one or two muscle groups (e.g. Monday – chest and triceps; Wednesday – back and biceps; Friday – legs and shoulders).

In FBW, instead of isolating individual muscles, we focus on multi-joint (complex) exercises that engage many muscle groups at the same time. Think of movements such as squats, deadlifts, bench presses, or pull-ups. By doing them, you force your whole body to cooperate, which generates a powerful stimulus for growth and adaptation.

FBW training sessions are usually performed 2-3 times a week (e.g. Monday, Wednesday and Friday), which ensures a key element of success in any sport – proper recovery. A day off between workouts allows the muscles, nervous system and joints to fully rebuild, which minimizes the risk of injury and overtraining, and maximizes the effects.

Main advantages of FBW training – Why is it worth choosing?

The popularity of the FBW did not come out of nowhere. This method offers a number of benefits that make it an ideal choice for a wide range of people.

Maximum efficiency in a short time

If you are a busy person, a student or just value your time, FBW is for you. Instead of spending 5-6 days a week at the gym , you achieve sensational results by training just 3 times. Each workout is a powerful dose of stimulation for the whole body, which makes it one of the most time-effective training methods.

Increased calorie burning and reduction support

Multi-joint exercises, which are the core of FBW training, involve a lot of muscle mass and are crucial in bodybuilding. The squat is not only a work of the legs, but also of the buttocks, back and abdomen. Such an effort requires a huge amount of energy, which translates into a much higher calorie burn during and after training (the so-called EPOC effect – excess post-exercise oxygen consumption) compared to isolated exercise. That is why FBW training for reduction is so effective.

A strong hormonal stimulus for muscle growth

Training large muscle groups, such as legs and back, as part of the fbw method, causes a strong hormonal response from the body. The level of natural anabolic hormones such as testosterone and growth hormone, which are crucial for building muscle mass, increases. In FBW, you serve yourself such a stimulus during each session, which creates an ideal environment for hypertrophy (muscle growth).

Learn the correct technique faster

For beginners, frequency is the key to learning. In the FBW system, you repeat basic movement patterns such as squats, presses or pulls 3 times a week. In the split system, you do the same exercise once every 7 days. More frequent repetitions allow you to master the correct technique faster, which is the foundation of safe and effective training for years.

All-round physique and functional strength development

FBW promotes whole-body sustainability. Since you stimulate every part of each workout, it’s harder to neglect any of them. The result is a harmonious, proportional and, most importantly, fit figure. The strength built on multi-joint exercises has a direct impact on everyday activities – lifting heavy objects, climbing stairs or carrying shopping.

FBW vs. Split training – Which method to choose?

This is one of the most common questions at the gym. The truth is that both methods can be effective, but they work well in different cases. The table below will help you decide.

Feature	Trening FBW (Full Body Workout)	Split training is an alternative for advanced people, but full body workout can be just as effective.
The frequency of muscle stimulation in mass training should be properly adapted to the level of advancement.	High (2-3 times a week)	Low (usually 1 time per week)
Time at the gym	Minor (2-4 days a week)	Major (4-6 days a week)
Main Purpose	General force, mass, reduction, efficiency	Maximum hypertrophy, work on details, is achievable thanks to the fbw method.
Ideal for	Beginners, intermediate, people with limited time who can benefit from FBW training for beginners.	Intermediate, advanced, bodybuilders
Risk of overtraining	Low (with days off)	Higher (requires precise planning)
Hormonal response	Very high on each fbw training session is conducive to building muscle mass.	Moderate, depending on the game being trained

Verdict: Full body workout is an effective method for people striving for maximum hypertrophy. If you are a beginner, coming back after a break, have little time or your goal is to improve your figure and strength in general – FBW training will be the optimal choice for you. If you are an advanced bodybuilder who wants to focus on the maximum development of specific, resistant muscle parts, split training may be more appropriate.

How to build an effective FBW training plan?

Creating your own FBW plan is easier than you think. It is enough to stick to a few fundamental rules.

Step 1: Determine the frequency of your workouts

The optimal and most often recommended frequency is a 3-day mass training session. 3 trainings a week, performed on non-fulling days, e.g. Monday, Wednesday, Friday. This arrangement provides 48 hours of recovery between sessions, which is crucial in bodybuilding mass training. Beginners can start with 2 workouts a week (e.g. Tuesday, Friday) to get the body used to the effort.

Step 2: Choose the right exercises

Multi-joint exercises are the foundation. The plan should be based on basic movement patterns. Each training session should include one exercise from each of the following categories:

1. The squat (Squat Pattern) is an integral part of full body workout. The main leg exercise, engaging the quadriceps, biceps, glutes and core.
   • Examples: Back squat, front squat, goblet squat, lunges.
2. The Horizontal Press is a key element in full body workout. Exercise for the chest, shoulders and triceps.
   • Examples: Barbell press on a flat/incline bench, dumbbell press, push-ups.
3. Horizontal Pull: An exercise for the back (mainly thickness) and biceps.
   • Examples: Barbell rowing in a torso fall, dumbbell rowing, pulling the lower pulley rope.
4. Vertical Press: An exercise for the deltoid muscles (shoulders) and triceps.
   • Examples: Soldier press (OHP – Overhead Press), sitting dumbbell press.
5. Vertical Pull: An exercise for the back (mainly width) and biceps.
   • Examples: Pull-ups on the bar (overhand/undergrip), pulling the upper pulley bar to the chest.
6. Hip Hinge pattern: An exercise for the back of the thigh, glutes and back extensors.
   • Examples: Deadlifts (classic, sumo, Romanian), “good morning”, hip thrusts.

At the end of the workout, you can add 1-2 accessory exercises for smaller parts, such as biceps, triceps, calves or abdomen.

Step 3: Determine the number of sets and repetitions

The number of sets and repetitions depends on your goal:

• Strength: 3-5 sets of 3-6 reps.
• Hypertrophy (muscle mass) is a key goal in bodybuilding. 3-4 sets of 8-12 reps.
• Strength endurance / Reduction: 2-3 sets of 12-15 reps.

For most people, especially at the beginning, the 8-12 rep range in FBW training will be optimal. 3-4 sets of 8-12 repetitions for the main exercises.

Step 4: Plan your training progression

This is the most important element! In order for muscles to grow, they need to receive an increasingly strong stimulus, which can be achieved by performing mass training. This principle of progressive overload is the key to success in bodybuilding. How to do it?

• Increase the load: When you are able to perform the assumed number of sets and repetitions with impeccable technique, add minimal weight to the next workout (e.g. under the supervision of a personal trainer). 1.25-2.5 kg).
• Increase the number of repetitions: Work within a given range (e.g. 8-12). Start with 8 repetitions. Once you get to 12 in all sets, increase the weight and go back to 8 reps.
• Shorten the intervals between sets: Reducing your rest time increases the intensity of your workout, especially in the context of reduction training.

Sample FBW training plans

To make it easier for you to get started, we have prepared two ready-made plans that you can implement right away. It is important to create two (or even three) different workout sets (A, B, C) as part of a full body workout and perform them alternately. This prevents stagnation and provides more comprehensive stimulation.

FBW Plan for Beginners (3 days a week – Sets A and B)

Train in the system: Week 1 (A, B, A), Week 2 (B, A, B), and so on. Breaks between sets: 60-90 seconds.

Set A

1. Barbell back squat: 3 sets x 8-10 reps
2. Barbell bench press: 3 sets x 8-10 reps
3. Barbell Lunge Row: 3 x 8-10 reps
4. Soldier Press (OHP): 3 sets x 8-10 reps
5. Barbell Arm Curls: 2 sets x 10-12 reps
6. Plank: 3 sets x max time

Set B

1. Classic deadlift: 3 sets x 6-8 reps
2. Dumbbell Incline Bench Press: 3 sets x 10-12 reps
3. Pull-ups (or upper pulley pulldowns): 3 sets x max reps (or 10-12)
4. Dumbbell lunges: 3 sets x 10-12 reps per leg
5. Parallel bars push-ups (or French barbell press lying down): 2 sets x 10-12 reps
6. Hanging leg raises: 3 sets x max reps

Intermediate FBW Plan (3 days per week – Sets A, B, C)

This plan introduces a greater variety of exercises. Perform them in cycle A, B, C. Breaks between sets: 90 seconds for the main exercises, 60 seconds for the accessories.

Set A (Day of Strength)

1. Barbell Squat: 4 sets x 5-6 reps
2. Flat bench press: 4 sets x 5-6 reps
3. Pendlay Row: 4 x 5-6 reps
4. Soldier Press (OHP): 3 sets x 6-8 reps
5. Weighted Pull-Ups: 3 sets x 6-8 reps, which is within the rep range for maximum strength.

Set B (Hypertrophy Day)

1. Bulgarian Squat: 3 sets x 10-12 reps per leg
2. Dumbbell Incline Bench Press: 3 sets x 10-12 reps
3. Dumbbell bench fall row: 3 sets x 10-12 reps, engaging the largest muscle groups of the back.
4. Seated dumbbell press: 3 x 12-15 reps
5. Dumbbell curl with supination: 3 sets x 12 reps
6. Pulley Arm Extension: 3 x 12 reps

Set C (Power/Dynamic Day)

1. Deadlift: 4 sets x 5 reps
2. Clap-up push-ups (or elevated push-ups): 3 sets x max reps
3. Wide Grip Pull-Ups: 3 sets x max reps
4. Box Jumps: 3 x 8 reps
5. Face pulls: 3 sets x 15-20 reps
6. Farmer’s walk: 3 sets x 30-40 meters, ideal for engaging the largest muscle groups.

FBW Mass and Weight Reduction Training – Key Differences

The FBW plan is universal, but it can be tailored to a specific goal, mainly by modifying your diet and a few training variables.

FBW for muscle mass

• Diet: A caloric surplus (eating more calories than you burn) is key. Without it, muscles will not have the building blocks to grow.
• Training: Focus on progressive weight in the range of 6-12 repetitions. Take care of sufficiently long breaks (90-120 seconds) to be able to lift heavy loads during mass training. The volume can be slightly larger (e.g. 4 sets in the main buoys).

FBW for fat reduction

• Diet: A caloric deficit (eating fewer calories than you burn) is necessary. It causes weight loss.
• Training: Your goal is to maintain as much strength and muscle mass as possible by doing fbw training. Don’t drastically reduce the weights! Try to maintain the loads from the mass period. You can shorten the intervals between sets (60 seconds), which will increase your heart rate and energy expenditure. You can also end the workout with a short interval (e.g. on a stationary bike) or a barbell complex.

Your path to better shape with FBW

FBW training is a powerful tool that can bring spectacular results in the hands of a determined and consistent person. Its simplicity, efficiency and flexibility make it an ideal choice for the vast majority of physically active people. Remember that the key to success is not to find a “magic” plan, but to regularly follow the basic rules: progressive overload, proper technique, patience and, most importantly, a balanced diet and regeneration.

Start with a beginner’s plan, focus on learning the moves, listen to your body, and enjoy the progress that is sure to come. Good luck!