FBW (Full Body Workout) training for beginners


FBW (Full Body Workout) training can be a great idea to start an adventure with a gym for beginners. This method very well develops the whole body and prepares the body for a more intense effort. Young gym adepts can successfully use FBW training while building strength, muscle mass or reducing body fat.


Full Body Workout training – introduction

FBW training, as the name suggests, is a training that forces the mobilization of all major muscle groups in our body.

A characteristic feature of the FBW system is the low frequency of training days, combined with high intensity of exercises.

The ideal training plan should provide between 6 and 8 weeks of proper training and a week of time for training and regeneration.

The minimum time required to achieve noticeable results is two intense workouts a week, with the optimal number being three days.

Training days must be preceded by at least two free days. Otherwise, the body may not keep up with the regeneration and superstructure of the weakened muscle fibers.

The number of repetitions, rest time between sets and the amount of the load will depend on the previous goals.

In the case of FBW training for beginners, it is recommended that the original goals be limited to the so-called “General development”. An organism previously unprepared for similar efforts must adapt to a new mode of activity.


FBW training for mass

FBW training on mass will provide for limiting the number of repetitions in the range of 8-12, performed on 50-60% of the maximum weight of CM with keeping about a minute break between sets.

Repetitions can be performed with a uniform weight with a fixed number of repetitions or by applying a method of gradually increasing the load while reducing the number of repetitions, e.g.


1 series – 50% of the target weight

2nd series – 75% of the target weight

3rd series – 100% of the target weight


In combination with a proper diet for muscle mass, this method is able to provide progress in the form of increased muscle tissue.

The comprehensive bodybuilding progress is a big plus of FBW training for muscle mass. The high energy consumption of exercises contributes to the removal of excess fat tissue, thanks to which the emerging muscle increments enjoy better exposure.


FBW training for strength

This program variant will require a reduction in the number of repetitions (4-6) to increase weight (up to 75-80% CM) and rest time to (1.5-2 minutes).

FBW training effectively contributes to the increase of strength of all parties individually and increases the muscle mass and tonus resulting from keeping them in constant tension during training.

It is a great way to adapt the body to more intense strength training.

The classic strength variant of this method is FBW 5 × 5 Bill Starra training. It is based on the weekly progression resulting from the gradually increasing load.

The innovation of this training consists in forcing the body to constantly raise the bar. The trainer performs a series of muscular 5 series, in which he tries to choose such a weight to make max. 5 repetitions, after which it is obliged to increase the load.


FBW training for sculpture

FBW training for sculpture is an excellent alternative for people with high caloric demand and for all those weary of prolonged cardio sessions.

Due to the intensification of the effort, by engaging large muscle groups, each FBW training has reductive properties. However, by increasing the number of repetitions (12+), increasing the speed of exercise, shortening the rest time (<1 minute) and reducing the load (30-40% CM), the final effects can go beyond our expectations.

However, one should remember the limits of our abilities, because intensive reduction training can lead to extreme exhaustion of our body and discouragement.

This variant of training, due to the reduction of rest time and increasing the pace, will be shorter than the rest and should not exceed one hour.


FBW training at home

Due to the frequent lack of time or irregular work mode, FBW training can also be carried out at home.

The main principles proper to this method are not changed. What will be the challenge are exercises performed on equipment that is more or less far from the standards we find in the gym.

The basic tools to work in FBW training at home should be barbells and dumbbells, which can eventually be replaced by, for example, kettles, backpacks, bags or sand bottles. What will weigh us down should be reasonably comfortable to hold and provide stability so that it can be a safe alternative to the right instruments.


FBW training for beginners – an example of a training plan

Below are 2 example sets of exercises that every beginner can do


FBW A training

  1. A squat with a barbell 4x 10 repetitions
  1. Pulling the collar bar on the machine 3 x 10 repetitions
  1. Extrusion on a horizontal bench 4x 10 repetitions
  1. Bending the arms on the prayer book 4 x 10 repetitions
  1. Push-ups on handrails 3 x 8 repetitions
  1. Calf climbs standing with a load of 4 x 15 repetitions
  1. Raising legs bent in the knees on the bar 4 x 10 repetitions


FBW B training

  1. Squeezing the barbell on a 4 x 10 repetitive bench
  1. Dead String 4 x 12 repetitions
  1. Raising the barbell to the chin (hands on shoulder width) 4 x 8 repetitions
  1. Rowing with 3 x 12 reps
  1. Duty with 4 x 12 reps dumbbells
  1. Straightening the arms with a barbell standing 4 x 10 repetitions
  1. Calf climbing on the gantry 4 x 15 repetitions
Posted on: October 24, 2018

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