October: Serious sweat fest - 2 days

FULL BODY WORKOUT PLAN FOR BEGINNERS: SERIOUS SWEAT FEST #01

For the month of October, we present a complete full body workout plan for 2 days: the first edition of our Serious Sweat Fest. Looking for more? In our app, you'll find over 40 full body workout plans ranging from 2 to 4 days for both beginners and advanced users.

WHY A FULL BODY WORKOUT PLAN?

A full body workout is exactly what it sounds like: a session in which you train your entire body. Instead of focusing on one or two specific muscle groups, such as legs and chest, you target all muscle groups in a single session. You mainly do this by training with "major exercises" that engage multiple muscle groups at once. For instance, during a push-up, you activate the chest, shoulders, triceps, and abdominals. Talk about efficient training.

BENEFITS OF FULL BODY WORKOUTS

For every goal, you can train following different principles. While a full body workout plan isn't the ultimate solution, it's a highly effective training methodology if you hit the gym 2 or 3 times a week. Here are three advantages:

1. Efficiency: Each session activates all muscle groups. If you do this 2 or 3 times a week, your muscles maintain a higher tension throughout the week, making life genuinely more enjoyable.

2. Fat Burning: Full body workouts emphasize major exercises engaging numerous muscle groups. The more muscles involved, the more intense the session becomes. This way, you burn extra calories. Moreover, we like to finish our fitness full body workouts with a short circuit to burn even more energy, helping you get fit faster.

3. Muscle Growth: Training a muscle group multiple times a week consistently signals it to grow, provided you consume enough proteins and calories.

Read also: How to write a muscle-building plan for beginners.

FULL BODY VERSUS SPLIT ROUTINES

For beginners aiming to become fitter or more muscular, a 2 to 4-day full body workout program is perfect to start with. For advanced individuals with tight schedules, it's the ideal approach to maintain their progress in 2 or 3 weekly sessions. Once you've moved past the beginner phase and are keen on building serious muscle or strength, the volume needs to increase. In such cases, a split routine, where you train 2 to 4 muscle groups per session, becomes more effective.

If your goal is to become or remain generally fit, a full body workout plan is always one of the smartest choices.

OVER 40 FULL BODY WORKOUTS IN OUR APP

Before I unveil the Serious Sweat Fest schedule, I'd like to point out all the other full body schedules we have prepared for you. In our app, Serious Fitness Lab, technology and science come together. For every objective and every level, we have dozens of training schedules, complete with technique videos and explanations. You can record every kilogram you lift, and the schedule evolves with your progress. Whether you want to get fitter, build muscle, or lose weight, there are more than 40 full body workout schedules ready for you ranging from 2 to 4 days, and we add more every month. We take your goals seriously.

SERIOUS SWEAT FEST EDITION 1

We have several serious sweat fest editions for 2, 3, and 4 days in the app. Below you'll find the first 2-day full body workout plan for beginners.

WARM-UP

Every day you seriously get to work, start with a warm-up. Begin a workout, for example, with 50 calories on a cardio machine, followed by 1 or 2 warm-up sets of the first exercises of your schedule. This way, you reduce the risk of injuries and can lift the heaviest weights. These are the most crucial minutes of the workout, ensuring you get the most out of your training.

DAY 1: FULL BODY

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

1. Superset 1: bodyweight squat (3 sets of 15 reps), knee push up (3 sets of 15 reps) and mountain climbers (3 sets of 15 reps per leg). Rest briefly between exercises and 1 minute between rounds.

2. Standing dumbbell shoulder press – 3 sets of 15 reps

3. Superset 2: flat dumbbell press (3 sets of 15 reps) and Bulgarian split squat (3 sets of 12 reps per leg). Rest for 30 seconds between exercises and 1 minute between sets.

4. Workout circuit: dumbbell goblet squat (3 sets of 15 reps), forward to backward jumps (3 sets of 15 reps) and seated alternating leg raise (3 sets of 15 reps per leg). No rest between exercises and 90 seconds between rounds.

DAY 2: FULL BODY

On day 2, there's another full body workout scheduled. Now we end the training with some serious interval running.

1. Superset 1: TRX row (3 sets of 15 reps) and Jumping jack (3 sets of 20 reps). Rest 15 seconds between exercises and 1 minute between sets.

2. Dumbbell forward lunge – 3 sets of 12 reps per leg

3. Superset 2: bench assisted single arm dumbbell row (3 sets 12 reps per arm) and lying dumbbell triceps extension (3 sets of 15 reps)

4. Interval workout: run 6 sets of 1 minute at a fast pace, alternating with 1 minute of walking or jogging.

Also read: the guide to glute exercises and glute training.

TIPS FOR OPTIMAL RESULTS WITH FULL BODY WORKOUT PLANS

Training is just one part of the equation. Here are some crucial tips for maximizing workout results:

• Rest and Recovery: For optimal outcomes, try to spread the full body workout plans throughout the week. This ensures your muscles have ample time to recover.

• Nutrition: A car doesn't run without fuel in the tank, and the same applies to your body. For serious results, you need to provide your muscles with energy and essential nutrients. Make sure to consume enough protein, fiber, and water.

• Consistency: Rome wasn't built in a day either. Consistency is the key to a fitter and more vital body. Train regularly, preferably as many weeks of the year as possible. The time invested in training will be richly rewarded with a more energetic and enjoyable life.

THE 2-DAY FULL BODY WORKOUT PLAN IS SUITABLE FOR…

The 2-day Serious Sweat Fest plan is perfect for beginners as well as for those returning after a long break. It offers a balanced mix of exercises to build muscles and burn energy without being overwhelming. This way, your body becomes fitter in a responsible manner and with minimal muscle soreness.

3 FREQUENTLY ASKED QUESTIONS ABOUT FULL BODY WORKOUT PLANS

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

Which exercises are best for a full body workout plan? Compound exercises such as squats, deadlifts, push-ups, lunges, and pull-ups are ideal for full body workout plans as they engage multiple muscle groups at once. These exercises activate 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, 2 times a week might be sufficient. If you're recovering well and seeking more challenge, 3 times a week might be more effective for faster results. In short, listen to your body.

SERIOUS SWEAT FEST IS READY FOR YOU

Now, it's time to get started with this serious full body workout plan. Don't feel like writing this plan down? Great, 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 in intensity 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 have over 40 additional full body workout plans in the app.

So, are you ready to get seriously fitter?