Full body card | Full body workout

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Louise Hay


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By the healthiergang writer Loris Spleen, Bodybuilding and Kettlebell instructor.

Scheda Full Body

In this article we will analyze full body training, we will see the main characteristics, the negative and positive sides, the possible goals and how to make a training card

Let's start by explaining what is or what is meant by full body training: simple, as the word itself means a workout in which all muscle groups are trained in the same session. This training method is therefore very different from the classics with the "ABC" cards in which only 2 or at most 3 muscle groups are trained in a session.

Discover Marco's workout routine:

Main features

Now that we understand what full body training consists of, let's take a step back and see what importance it had in the past years. Around the years 1930-1950 this type of training was of great importance in the world of bodybuilding, as it was the main, or even the only, training method used by any weightlifter or bodybuilder.

In fact, in those years he used to train the whole body 3 times a week with mainly multi-joint exercises without, however, reaching the real "muscle failure". Also around that historical period, fractional training tables or split routines were used very little, except a few weeks before a competition in which athletes set aside full body training for a short time to increase training loads by performing more exercises and multiple sets per muscle group. Over the years, the spread and use of doping increased, thus improving the recovery phases of the athletes, and in doing so they began to increase the intensity and the training method through the use of split routine cards even during periods off-season.


Nowadays, however, this type of training is suitable and can be used by any type of person: men, women, the elderly. It is mainly recommended for a beginner who starts his first workouts, with simple exercises and without a high training intensity. It can also be used for any type of goal you want to achieve, for example a full body card we can use it for:

  • train hypertrophy
  • train strength
  • burn fat, or define yourself
  • carry out circuit training.

Surely based on different objectives we will change the type of exercises, number of repetitions and recovery time.

  • free body exercises, with "natural load" where only the weight of the body is used as an overload
  • exercises with weights, then with external load such as dumbbells
  • exercises with small tools such as steps, anklets, FitBall and elastic bands
  • kettlebell exercises
  • aerobics exercises, which require a lot of muscle work and an increased heart rate of 60-80%.

Now let's see the most important thing how to set up a full body training session: what is recommended in this type of training is to avoid training to exhaustion because otherwise you will need more time to recover and you may not perform at 100. % in the next training and also you could be looming in the overtraining.

A Full Body Card

As we said previously, the exercises we will perform will have to train the whole body, so the main exercises that we will perform in a full body card will be multi-joint exercises, excellent because during their execution they will involve more muscle groups; being multiarticular exercises they must be done first, in order to exploit the energy as much as possible.

It is also advisable to use barbells and dumbbells instead of machines as free weights allow greater stimulation of the muscles, since in addition to lifting the weight you need to find stability, and in doing this you work a greater number of muscles than alone. target muscle. For the "big" muscle groups we can also do 2 or 3 exercises per muscle instead for the smaller muscles 1 or 2 exercises are sufficient.

Now let's see an example of a full body board for those who start or resume weight training after a period of inactivity or those who have little time and want to do a complete workout in one session.

90/120 seconds recovery

NB: it should be noted that each type of training card must be carried out after an adequate warm-up

But now let's see the advantages and disadvantages of a training of this type:


  • Muscle groups are less fatigued between training sessions.
  • It allows the development of an overall physical condition.
  • It is useful because if you miss a session due to some mishap, you have trained on a global level.
  • It allows a development of the physical condition in general.


  • With shorter recovery time between workouts, individuals with low recovery capacity may be more vulnerable to overtraining.
  • Sometimes it may seem that the workout is not satisfying enough, because it does not lead to total exhaustion of each muscle group. Many bodybuilders think this when they don't feel the sore muscle the day after the workout. But that doesn't mean the muscle isn't growing.
  • Not feeling the pump, or swollen muscles after training, is something that those who go to the gym want to hear.
  • For those who are already very trained it can sometimes be not very fruitful in terms of mass growth in certain smaller muscle groups.
  • Doing it all in one session can take up to two hours if you don't stick to recovery times.


So which workout to choose? The Full Body or the Split Routine?

It is very difficult to find a single answer to this question, as we have seen with this type of training we have advantages but also disadvantages. The answer is therefore very subjective, for example an athlete is more suited to a full body workout while others are not, also based on the goals one has set to achieve. Surely this type of training is excellent for a beginner or beginner of bodybuilding, even for those who have little time to devote to various workouts but want to maintain a good physical condition; and also for athletes in the period preceding the start of the season.

Based on your goals or your level of preparation, you just have to try this type of training on yourself to see the strengths and weaknesses firsthand, I just have to wish you a GOOD TRAINING!

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