T Nation

Full Body Training - For a Beginner


Hello everyone!

I am fairly new at training, I have trained for around a 4-5 months, and I feel that I can handle most of the base exercises.

Nowadays I've way to much to do with the work and this effects my training so I have to reduce it. I have been thinking training 2 days per week (full body workout) and it goes something like this:

Squat 5 x 5
Clean and press 5 x 5
Chins 5 x 5
Triceps Dip 5 x 5
Face pulls 3 x 15

Deadlift 5 x 5
Bench press 5 x 5
Barbell Curl 2 x 15
Barbell Lying Triceps Extension 2 x 15
Crunches 3 x 15

What do you think about this? I will also rotate the exercises every week?


go for at least 3-4 times a week i know you have 45 minutes in the day to sacrifice everyone does.


Why should I go training up til 4 times per week? What I have read so is 2 days per week enough to build muscles, but I may be wrong.

So why should I go to the gym 4 times per week?


Hitting the gym for 3 times a week using a full body workout works best for me. Ofcourse you can get results with hitting the gym 2 times a week, but don't expect much compared to 3-4 times a week.


I see, so for the best results i should train at least 3 times per week. Altought 4 times per week is a lot. May you not get overtrained hittin the gym so often?


2 days a week will let you maintain. You need =>3 times to progress.

I would suggest to do a bit higher in reps (not 5x5) while you are a beginner.


3-4 times a week simply means every other day. replace curls and extensions with upright rows and military press if your gonna keep it at 2 times a week. If your at 3 or even 4 then you can start adding direct arm work.


When training 3 times a week, a full body routine will get you the best results. When training 4 times a week, I'd go for a upper/lower or push/pull split.


monday: lower body (quad dominant)
tuesday: upper body push
wednesday: off
thursday: lower body (hip dominant)
friday: upper body pull
saturday & sunday: off

You shouldn't be afraid of overtraining, just make sure that you'll take an off day every other day when doing full body workouts or do some light cardio work on these days.


I wouldn't change the exercises every week. Changing the exercises or rep ranges once every 2-4 weeks will do the trick.


You will do better by doing both push and pull on each of your upper body days. Once a week is not enough frequency for upper body. Your body will recover faster than that. You can split it horizontal and vertical, symmetrical/asymmetrical or heavy/light. Just make sure you hit each of push and pull twice a week at least. A good compromise could be heavy push/light pull on Tuesday, heavy pull/light push on Friday. With lower body it's harder to split quad from ham so as long as you're not doing the leg ext/curl thing you'll be training both at the same time anyway. Just the focus changes.



I've progressed well with 2 times a week. Throw multiple complexes in your workout and you will not want to/be able to train more then twice a week.

try adding these to your workout.

deadlift, pullups, single arm dumbell row.

bench, dips, dumbell press.