March - Full Body Package - 2 days

FULL BODY WORKOUT – FITNESS PLAN FOR BEGINNERS

This month's plan is a 2-day full body workout: Full Body Package #01. That means you'll find the sequel to this in the app, along with over 40 other beginner full body fitness plans. Looking to sweat even more? Check out the Serious Sweat Fest workout plan.

See also: Fitness Plan Serious Sweat Fest.

WHY A FULL BODY WORKOUT PLAN for beginners?

A full body workout does exactly what it says: it trains your entire body in one session. Instead of focusing on one or two specific muscle groups, like the back and triceps, you work all your muscles together. This is primarily done through "big exercises" that target multiple muscle groups at once. For example, a push-up activates the chest, shoulders, triceps, and abs all at once. Talk about efficient training. For beginners, this is also the smartest way to learn as many movements as possible, quickly gaining confidence in the gym.

BENEFITS OF FULL BODY WORKOUTS

Depending on your goals, you can train according to different principles. While a full body workout plan isn’t the only way, it's a highly effective training method if you hit the gym 2 or 3 times a week. Here are three benefits:

1. Efficient: Every session activates all muscle groups. Doing this 2 or 3 times a week keeps your muscles under a higher baseline tension, making life way more enjoyable.

2. Fat Burning: Full body workouts focus on big exercises that activate many muscle groups at once. The more muscles you engage, the more intense the workout, burning extra calories. Plus, we like to end our full body workouts with a mini-circuit to burn even more energy, getting your body fit faster.

3. Muscle Building: Training a muscle group several times a week sends signals for growth, provided you consume enough proteins and calories. Want to get fit without bulking up? Just follow the same plan without consuming extra calories (no extra building blocks means no extra muscle mass).

Read also: How to Write a Muscle Building Plan for Beginners.

FULL BODY WORKOUTS VERSUS SPLIT ROUTINES

For fitness beginners aiming to get fitter, a 2-day full body workout plan is an excellent starting point. For advanced folks with busy schedules, it's perfect for maintaining progress in 2 or 3 sessions per week. Once you move past the beginner phase and aim to seriously build muscle mass or strength, you'll need to increase the volume. A split routine, where you train 2 to 4 muscle groups per session, becomes more effective then.

If your goal is to become or stay all-around fit, then a full body workout plan is always one of the smartest choices.

See also: 4-day upper-lower split plan

OVER 50 FULL BODY WORKOUTS IN OUR APP

Before I dive into the Full Body Package plan, let me point you to all the other full body plans we've got ready for you. In our app, Serious Fitness Lab, technology and science come together. For every goal and level, we have dozens of training plans, complete with technique videos and explanations. You can record every kilo you lift, and the plan evolves with your progress. Whether you want to get fitter, more muscular, or lose weight, we have over 50 full body workout plans available from 2 to 4 days, and we're adding more every month. We take your goals seriously.

Full Body Package – Fitness Plan for Beginners

We offer various Full Body Packages for 2, 3, and 4 days in the app. Below is one of the strongest 2-day full body workout plans for beginners.

WARM-UP

Every serious workout day starts with a warm-up. Begin, for example, with 50 calories on a cardio machine, followed by 1 or 2 warm-up sets of the first exercises on your plan. This way, you reduce the risk of injury and can lift the most weight. These are the most crucial minutes of the workout, enabling you to get the most out of your training.

DAY 1: FULL BODY

The first day of the week, of course, starts with a full body workout, ending with a serious challenge.

• Superset 1: Dumbbell goblet squat (3 sets of 15 reps) and Flat dumbbell press (3 sets of 15 reps)

• Lat pulldown – 3 sets of 15, 12, and 10 reps

• Superset 2: Seated dumbbell shoulder press (3 sets of 15 reps) and Dumbbell curl (3 sets of 15 reps)

• Superset 3: Push-ups (3 sets of max reps) and Leg raise (3 sets of 15 reps)

DAY 2: FULL BODY

Day 2 also features a full body workout on the schedule.

• Superset 1: Bench press (3 sets of 15 reps) and Single arm dumbbell row (3 sets of 12 reps per arm)

• Deadlift – 3 sets of 15 reps

• Superset 2: Lying dumbbell triceps extension (3 sets of 15 reps) and Dumbbell side raise (3 sets of 15 reps)

• Superset 3: Dumbbell forward lunge (3 sets of 15 reps per leg) and Dead Bug (3 sets of 8 reps per leg)

Read also: the ultimate guide to glute exercises and training

TIPS FOR THE BEST RESULTS WITH FULL BODY WORKOUTS

Training is just one part of the equation. Here are some essential tips for maximum training results: 

• Rest and Recovery: For the best results, try to spread out your full body workouts throughout the week. This ensures your muscles have enough time to recover. Rest 30-60 seconds between exercises during your workout.

• Nutrition: Without fuel in the tank, a car won't run. The same goes for your body. For serious results, you need to provide your muscles with energy and building materials. Ensure you get enough protein, fiber, and water.

• Consistency: Rome wasn't built in a day. For a fitter and more vital body, consistency is key. Train regularly and as many weeks of the year as possible. This training time pays off handsomely in the form of a more energetic and enjoyable life.

WHO IS THE 2-DAY FULL BODY WORKOUT PLAN SUITABLE FOR?

This 2-day full body workout plan is perfect for beginners, but also for those returning after a long break. It offers a balanced mix of exercises to build muscle and burn energy without being overwhelming. This way, your body gets fitter in a responsible manner and with minimal muscle soreness.

Full Body Package #01 IS READY FOR YOU

Now it's time to get started with this serious full body workout plan. Don't feel like copying this plan down? Good, because it's ready for you in our app: Serious Fitness Lab. And yes, we take that "serious" very seriously. Log all your weights, effortlessly switch between alternative exercises, and let the plan automatically increase the difficulty after 4 weeks. Say goodbye to endlessly searching for exercises: we've got the best videos for every exercise in the plan. And let's be real, if you want more, we've got over 50 additional full body workout plans in the app. Let’s get serious!

3 FREQUENTLY ASKED QUESTIONS ABOUT FULL BODY WORKOUTS

Is it OK to do a full body workout every training session?
Yes, it's possible to do a full body workout at every session, as long as you take enough rest between sessions. It ensures balanced muscle development. Moreover, spreading out your workouts maintains a higher muscle tension throughout the rest of the week, making every daily challenge easier.

What exercises are best for a full body workout?
Compound exercises like squats, deadlifts, push-ups, lunges, and pull-ups are ideal for full body workouts because they target multiple muscle groups at the same time. These exercises stimulate the most muscles and burn more calories.

Is it better to do a full body workout 2 or 3 times a week?
It depends on your goals and recovery capacity. For beginners, twice a week may be sufficient. If you recover well and seek more challenge, doing a full body workout three times a week can be more effective for quicker results. In short, listen to your body.