FBW is a whole body workout intended mainly for beginners. The FBW training plan consists of exercises for each part of the body, which enables the harmonious development of the figure and helps to develop the correct movement patterns. Find out what the benefits of FBW training are, and learn about a sample beginner training plan you can do at home and an advanced FBW plan.
FBWis a training that will work best for people starting their adventure with the gym and training in general. The abbreviation " FBW " in the expanded form means "Full Body Workout". It consists in the fact that during one training session we perform exercises that engage the muscles of the whole body. In other words, according to the assumptions of FBW, you should perform at least one exercise for each muscle part.
Contents:
- Advantages of FBW
- FBW plan for beginners
- FBW plan for advanced
- 3-day FBW plan
Advantages of FBW
Time saving
The first important advantage of FBW is the saving of time needed to complete a training session. Due to the fact that we can constantly work on a different part of the body, we do not have to take breaks between sets. This allows not only to shorten the training, but also to increase its intensity.
Faster recovery
FBW is governed by the principle of "less and more often". This approach allows for better muscle regeneration, because despite the frequent impulse to develop, they are not subjected to too much overload. However, they arise during split training and make it necessary to allocate 2-3 days for the regeneration of a given muscle part.
Increasing testosterone production
The greatest testosterone bursts can be recorded during leg training. The harder the exercise, the better. Thanks to more frequent training of each batch, we can record higher weekly testosterone bursts. This may contribute, among other things, to achieving faster strength and reduction effects.
Complementing other activities
FBW is a type of training that gives benefits when we also practice other sports. It can be easily focused on developing strength or endurance. Thanks to the lower strain on the muscles, it will not interfere with the processpreparatory for example in martial arts. However, it will allow you to complete the specialist training.
Diversity
FBW also allows for very easy manipulation of the exercises, so that each session can be different.
Possibility to train FBW at home
FBW is ideal for home exercises. Both your own body weight and makeshift fitness equipment can be used in this training. Of course, it is worth getting TRX tapes and a pull-up bar. A chair can be used as a chest for making, for example. The most important thing is to have 2 m2space for comfortable movement.
FBW plan for beginners
In this plan, we will focus on the most important exercises that will be needed in the later training period. Early adaptation of muscles and learning movement patterns will help the body adapt better to new requirements that will be placed on it.
Warm-up
The warm-up is the first essential part of FBW training that should never be forgotten. The body can be warmed up by jogging on the treadmill for 10 minutes, riding a stationary bike or rowing ergometer. You can also do exercises such as jumping jacks, jumping, swinging hands, skips and boxing run. After about 10 minutes, you should move on to mobilizing and stretching (dynamic) exercises. They are an integral part of the warm-up to avoid injuries.
See also: Dynamic stretching - stretching exercises before training
Proper training:
| Exercise | Serie | Repetitions |
| 1. jump squat | 4 | 15 |
| 2. power band pull-ups | 4 | 10 |
| 3. rowing on TRX | 4 | 15 |
| 4. push-ups on a platform | 4 | 10 |
| 5. lunges | 4 | 10 |
| 6. russian twist | 4 | 15 |
| 7. getting out from the plank position | 4 | 10 |
1. Jump squat- after performing the classic squat, we jump upwards. Thanks to this, we force the body to work more, burn more calories and additionally activate the leg muscles. We perform 4 series of 15 repetitions with a 30-40 second break between them.
2. Pulling up on a stick with an overgrip using the power band rubber- this is a classic exercise that isthe basis of any training plan. On the other hand, the power band rubber will allow you to perform the correct movement even for people who are not able to pull up on their own (the rubber is attached to the bar with one end, and hooked to the feet with the other). Thanks to the different resistance of the bands, you can progress in this exercise without any problems. We make 4 series of 10.
3. Rowing on the TRX- in this exercise we perform the movement as during an inverted push-up. This means that instead of pushing the body off the ground, we pull it against the TRX lines. By changing the angle of the body position, you can easily change the level of difficulty of the exercise. Changing the position of the hands also helps to attack the muscle differently. We do 4 series of 15.
4. Push-ups on a platform- by placing your hands on a platform, such as a chair, we reduce the difficulty of the exercise. This allows not only progress, but also learning the correct movement pattern. We make 4 series of 10.
Check also: 22 types of push-ups
5. Lunges- a simple exercise with a strong impact on the leg muscles. Perform a lunge so that the knee does not protrude in front of the toes and the rear does not hit the ground. We make 4 series of 10 for each leg.
6. Russian twist- Russian twist, these are equivalent position twists. Perfect exercise for the abdominal muscles. We do 4 series of 15 repetitions.
7. Getting on your arms from the plank position- nothing easier, it is enough, while maintaining the correct position of the body, to step out of the support on the elbows to the support on the hands and back again. We do 4 series of 10 repetitions for each hand.
Try also: FBW dumbbell training for beginners
FBW plan for advanced
In the case of advanced people, the bar can be raised. The warm-up remains practically unchanged. It can only intensify and lengthen.
Proper training:
| Exercise | Serie | Repetitions |
| classic squat + lunges | 4 | 15 |
| classic deadlift + burpees | 4 | 10 |
| pull-ups + dumb-bell rowing | 4 | 10 |
| bench press + flyes | 4 | 10 |
| military press + side circumference | 4 | 10 |
| straightening the arms on the upper pulley with the bar held over the grip + bending the arms with hammer dumbbells | 4 | 15 |
| lifting legs while hanging + slow mountain run | 4 | 15 |
| classic board | 4 | 1 min |
We combine the two exercises and then we take a short break (superseries).
At the end of the training, it is worth remembering about a slightly more detailed self-massage, which will support and accelerate post-workout regeneration.
See also: Exercises with a roller (massage roller) in the video
3-day FBW plan
How to divide the training over 3 days? In both cases, for beginners and advanced learners, the best solution is to change your exercises. It does not have to be large, it is enough to replace the classic squat with sumo, as well as the deadlift. Overgrip pull-ups and undergrip pull-ups. Change your flat bench press to an inclined bench press. Such seemingly small changes allow you to attack muscles from different sides.
Beginners should do 2 FBW workouts by force and one more in the form of cardio or interval. This third workout may be tabata. This means that we work for 20 seconds, rest 10 seconds and repeat the whole thing 8 times. Make it a maximum of 5 exercises. The first is a burpee, the second is a mountain run, and the third is a lunging jump. The last two, on the other hand, can be, for example, a pump and a Russian twister.
We are limited only by our imagination in the selection of exercises. Therefore, initially it is worth sticking to the plan rigidly. With time, however, it is worth changing and adapting the exercises to yourself.
About the author
Tomasz Piotrowski He is a certified personal trainer and nutrition specialist. He gained his knowledge from the best experts in the fitness industry in Poland. He has several years of experience working as a dietitian in a private facility in Krakow and experience in working as a personal trainer. He also writes expert articles on he alth, training and supplementation, and works in the supplement industry. He is passionate about fist fencing.
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