Full Body Training

Reasons To Train Full Body (FBT)

FBT sessions should encompass exercises utilizing all 5 foundational movements in each session so your sessions are incredibly efficient and effective.

Cardio can be used in the beginning or the end but limit it to no more than 30 min a session with a target heart rate in zone 2: 65-75% of HR Max

FBT is great for people that want to:

• Maximize gym time. If you're a mom, a person in between classes or simply you just don't have all day to lift, full body may be the way to go.
• Establish a solid fitness foundation for future programs. Since you’ll be training all of the foundational movements in each session your preparedness for specialized training or different splits to come will be enhanced. 
• Improve body composition. Because you are using your full body every session caloric expenditure should be greater. 
• FBT sessions are great for refining faulty movement patterns.

What does the programming look like?

There are many ways to "skin a cat", but just be sure to not overdue it which can be easy when training with FBT. Here’s one way that I have found works well by using the foundational movement patterns:

• Prioritize one main strength lifts each day (5 total strength sessions) with full recovery between sets
• Utilizing aerobic methods to bridge the gap between sessions (2 sessions)
• Use 4 exercise circuits for accessory work. These allow for longer bouts of recovery as you’ll have rested 3:00 before returning to the first movement but are incredibly time efficient.

Here’s what 5 days of programming could look like:

Full Body Sample 5-Day Program

Day 1: FB Strength Work

1. Front Squat: 3 x 5 to a heavy 5. Rest 3:00
   2a. 1-Arm Rows: 5 x 10 each. Rest 45s.
   2b. Hip Thrust: 5 x 10. Rest 45s.
   2c. DB Shoulder Press: 5 x 10. Rest 45s.
   2d. Hanging Leg Raise: 5 x 15-20. Rest 45s.

Day 2: FB Arm Day / Conditioning

1a. Ez Bar Curl 4 x 30s on/30s off
1b. Ez Bar Skull Crushers: 4 x 30s on/30s off
1c. Incline DB Curl: 5 x 30s on/30s off
1d. OH Tricep Ext: 5 x 30s on/30s off
1e. Lateral Raise: 5 x 30s on/30s off

2a. Air Squats: 5 x 30s on/30s off
2b. Air Bike Sprint: 5 x 30s on/30s off
2c. Battle Ropes: 5 x 30s on/30s off
2d. Push-ups: 5 x 30s on/30s off
2e. Russian Kettlebell Swings: 5 x 30s on/30s off

Day 3: FB Strength Work

1. Floor Press: 5 x 5 to a heavy 5. Rest 3:00
   2a. Split Squat: 5 x 6 each. Rest 45s.
   2b. Chin-up: 5 x 6. Rest 45s.
   2c. Back Raise: 5 x 12. Rest 45s.
   2d. Reverse Crunch: 5 x 12. Rest 45s.

Day 4: Aerobic Conditioning 30-40 minutes of steady-state cyclical work (bike, rower, treadmill) at Zone 2 (60-70% of MHR)

Day 5: FB Strength Work

1. Trap Bar Deadlift: 5 x 5 @80% of 1RM. Rest 90s.
   2a. Chest Supported Rows: 4 x 10. Rest 45s.
   2b. Lateral Landmine Squat: 4 x 10 each. Rest 45s.
   2c. Dips: 4 x 10. Rest 45s.
   2d. Ab Roller: 4 x 10. Rest 45s.