Gainage

Glissez pour tourner

Guide full body

Full body strength training program

The full body strength training program uses the entire body each time you go to the gym. Detailed sessions, series, rest times, frequency adapted to your week: you will find everything here.

Générer ce programme Voir les tarifs
C'est quoi le full body
Working all muscle groups during the same session: this is the principle of full body. Legs, back, pectorals, shoulders, then arms, you do one exercise per zone. Each muscle therefore comes back several times during the week, and this is precisely what accelerates technical learning and progression on basic movements. For beginners, the method is very good. It also provides a service to busy practitioners. Five weekly sessions? A busy schedule doesn't always let them pass. Two or three visits to the gym already cover the entire body, without neglecting anything.
Full body ou split
Full body and split are distinguished by the distribution of work. The split divides the week into zones: one day the back and biceps, another the pectorals and triceps. Conversely, the full body spreads the same volume over the entire body with each pass. Fewer sets per muscle and per session, therefore, but a higher frequency. This organization limits the risk of doing too much on an isolated group and leaves more room for recovery. It also forgives the unexpected: a skipped session, and no muscle remains forgotten for ten days.
Build your full body session
A few simple rules are enough to build an effective full body. Favor multi-joint exercises: squat, bench press, row, deadlift. Count 5 to 7 movements per session, in 3 or 4 sets of 6 to 12 repetitions. At least one day of rest separates two workouts, because muscle is built during recovery, not during exercise. As soon as the session becomes too easy, increase the load or the repetitions. It is the progressive overload that pays off over time, much more than the variety of exercises.

A typical week in full body 3 times a week

Three separate sessions, spread over the week with a day of rest between each. Enough to cover the whole body without repeating the same stimuli.

3 séances par semaine. Les exercices, les charges, les séries et les temps de repos sont calculés selon votre niveau et le matériel dont vous disposez, puis ajustés à mesure que vous progressez.

From one week to the next, keep the same exercises. As soon as you reach the top of the rep range on all sets, add 2-5% load.

Générer ce programme

Exercices, charges et temps de repos sont calculés selon votre niveau et votre matériel, puis ajustés à mesure que vous progressez.

Fréquence et repos

Adapt the full body to your week

The number of sessions changes the volume per muscle, not the logic of the program.

Full body 1 time per week

Full body 1 time per week

A single session is enough to maintain the muscle mass and strength already acquired. Then go up to 6 or 7 exercises, and add a series of basic movements to compensate for the low frequency.

Full body 2 times a week

Full body 2 times a week

Two sessions spaced three days apart: a full body strength training program twice a week remains very effective for beginners. Each muscle is used twice, a good rhythm, already, for the first year.

Full body 3 times a week

Full body 3 times a week

Monday, Wednesday, Friday, with days of rest interspersed: this is the reference format. The weekly volume per muscle group then becomes sufficient to visibly develop mass.

Full body 4 times a week

Full body 4 times a week

After three sessions, reduce the number of series per workout to avoid increasing fatigue. A heavy session, a light session: this alternation preserves nervous recovery.

Your full body program,
generated and guided by muscu.pro

A program generated for you

A program generated for you

Indicate your level, equipment and training frequency. The application then builds the complete routine, and the sets, repetitions and rest times are calculated session by session.

The guided indoor session

The guided indoor session

Each exercise is displayed in order, with the rest timer started on its own. No need to hold on to the weights from the last full body session.

Monitoring progress

Monitoring progress

Your load and volume curves are updated with each recorded series. As soon as your performance allows it, the application suggests you increase the weight.

Créer mon programme
Questions fréquentes

Questions fréquentes

Is there a full body strength training program in PDF?
Yes, most programs circulate in paper or file format. Available offline, a full body bodybuilding program pdf has its advantages. But it remains frozen (charges are not updated, progress is not tracked). On muscu.pro, the same content takes the form of a guided session, with the history of your performances.
Is full body suitable for beginners?
It is even the format most often recommended during the first months. Repeating the basic movements several times a week, on all muscle groups, makes you acquire the technique much faster. The volume per muscle and per session remains moderate, which limits excessive aches. Result: a beginner progresses on almost all exercises, week after week.
Should you choose between full body and split?
It all depends on your availability and your seniority. Below four weekly sessions, full body remains more profitable, since each muscle is stimulated with each session. Beyond that, the split allows more series on a group without lengthening the session. Many practitioners alternate between the two methods throughout the year.
How many days of rest between two full body sessions?
Plan at least one full day between two sessions, on a schedule like Monday, Wednesday, Friday. Muscle recovery generally requires 24 to 48 hours after this type of training. Still tired? Shift rather than force. Sleep and protein intake weigh as much as rest between sessions.
Does full body work for mass gain?
Yes, on two conditions: a sufficient weekly volume and a diet that follows. Aim for around 10 to 15 sets per muscle group over the week, spread over three sessions. The polyarticular exercises, squat and bench press in the lead, remain the basis of the work. The best indicator that the program is working? The progression of charges.

Accès au programme

5,90 €

Paiement unique. Accès permanent, sans abonnement.

Obtenir ce programme

Strength training program by muscle group

Upper body strength training program Back strength training program Arm strength training program Shoulder strength training program Pectoral strength training program Push-up strength training program Leg strength training program Glute strength training program

À voir aussi

Bodybuilding program by frequency → Choose between 2, 3 or 4 sessions per week. Upper body strength training program → To strengthen the bust and arms as a priority. Leg strength training program → Squat, press and lunges for lower body. Générateur de programme → Your full body routine adapted to your equipment. Séance guidée → Sets, rests and loads displayed during training.