What is FBW training? Rules and workout plan for full body workout

General fitness training, also known as FBW, is a type of workout that targets all muscle groups within a single training session. Full body workouts are easiest to do at the gym, but with just some basic equipment, they can also be performed at home. FBW training can be easily adapted to your body goals. It can be used to build mass, strength, or muscle definition. How do you plan FBW? How should you train so a full body workout brings the intended results?

FBW - what is it? Basic training rules

FBW is a popular acronym among athletes that stands for “full body workout.” It’s a type of general development training. The main principle is to perform exercises for all muscle groups during one session.

Importantly, many of these are compound exercises, meaning they engage several muscle groups at the same time. For example, a movement aimed mainly at the legs might also involve the back and arm muscles.

What does an FBW workout plan look like?

In FBW, you perform exercises for the entire body in a specific order, starting with large muscle groups and finishing with smaller ones. You should never skip a warm-up before training and stretching afterward.

A typical FBW plan includes one exercise for each muscle group, usually performed in this sequence:

• legs
• back
• chest
• shoulders
• triceps
• biceps
• abs

The most common FBW routine involves training three times a week with rest days in between. Rest after FBW is essential for recovery and muscle growth.

If you train three times a week, it’s best to have three different workout variations – doing slightly different exercises for each muscle group on each day. This is much more effective than repeating the exact same plan. Muscles develop faster when stimulated with varied training stimuli.

For example, for leg exercises, you could do barbell back squats on one day, barbell lunges on another, and sumo squats with a dumbbell on the third day.

FBW training for beginners or advanced athletes?

General fitness training sessions are relatively short yet work the entire body. They are often chosen by people who are just starting their gym journey or who don’t have time for more elaborate split routines. However, that doesn’t mean they aren’t suitable for advanced athletes. Experienced lifters also benefit from FBW. The effectiveness for any fitness level depends on adjusting the weights and training frequency, which can be tailored individually.

When is general fitness training most effective? For mass? For definition? For fat loss? This type of training can work for all these goals. The key lies in choosing the right number of repetitions, load, and rest times between sets.

It’s easier to perform FBW at the gym because of equipment availability. However, it’s possible to do a full body workout at home. Beginners can start with bodyweight exercises, but to keep progressing, resistance must be increased over time.

That’s why, if you choose to do FBW at home, it’s worth investing in basic gear – a straight barbell with weights, dumbbells, and resistance bands. With these, you can successfully perform a full body workout in your living room.

Full body workout - how many reps for mass, strength, and definition?

FBW can be easily adjusted to your physique goals. You can change the number of reps per set and adapt the load to your needs to get the desired results.

FBW for mass

When the main goal of FBW is muscle growth, trainers recommend 4-5 sets of 6-8 reps for each exercise. Perform the exercises with the heaviest weight you can handle for the whole workout.

In a schedule of three sessions per week, you can do two workouts at 70-80% of your one-rep max and one at 110% of your max. During that last session, reps drop to 1-2, and a spotter is necessary.

Rest periods should be 60-90 seconds, or up to 150 seconds when lifting at 110%. Beginners should do FBW for mass at least twice a week, ideally 3-4 times, increasing frequency as they progress.

Full body workout for strength

Strength building is one of the most natural goals for FBW. The classic 5x5 method (five sets of five reps per exercise) is designed specifically for this. The plan relies on progressive overload – gradually increasing the weight each session.

Choose a load that makes the last 1-2 reps challenging but still allows you to perform a 6th or 7th rep if needed. Rest between sets is 60-120 seconds. For best results, do FBW for strength three times a week, with at least one rest day between workouts.

FBW for definition and fat loss

If the goal is muscle definition and/or fat reduction, FBW should be performed with lighter weights and higher repetitions. The workout consists of 5 sets per exercise, with 8-20 reps depending on your level, the exercise type, and the training day.

Rest periods should be reduced to 45 seconds to increase oxygen consumption by the muscles, thus burning more calories. Trainers recommend doing FBW for definition four times a week, using a “two days on, one day off” pattern.

Sample FBW training plan

FBW focuses mainly on compound exercises that engage multiple muscle groups, unlike isolation exercises that target just one. Each exercise is assigned to a specific muscle group, meaning that group works hardest during the movement, but other muscles are also engaged. Modifying the exercises can shift the focus to different groups.

A good FBW plan requires knowledge of body mechanics, muscle structure, and proper technique. If you lack experience, it’s best to have a professional trainer create your plan.

Here’s an example of what to expect in an FBW plan:

• leg exercise - barbell lunges with the bar behind your neck
• back exercise - bent-over barbell rows
• chest exercise - push-ups
• shoulder exercise - dumbbell lateral raises
• triceps exercise - close-grip barbell bench press
• biceps exercise - barbell curls
• abs exercise - hanging leg raises on a pull-up bar