The full-body training schedule
A full-body training schedule allows your body to gradually adapt to the stress that fitness training places on it, while also teaching you the exercises for different muscle groups. You can perform this schedule as a circuit, which means you do one set of each exercise and then move on to the next exercise. At the end of the schedule, you start over again, repeating until you have completed all exercises and sets. In theory, circuit training is a fun and effective way to train, but it doesn’t work when multiple people are training. I therefore advise you to follow the schedule in the order it is written. You start with the first exercise and do the number of sets indicated (in this case, 3 sets of Dumbbell Lunges). Once you’ve completed those sets, you move on to the next exercise, and so on. A regular fitness training works in the same way. So, you can already get used to this way of training. Do this training twice a week with a day of rest between workouts. Follow the schedule for about five weeks, and then switch to another full-body program (variety is always nice). After a few weeks, you can also consider transitioning to a split program, where you train different parts of your body on different days.Fitness Training Schedule Fullbody 2x per week
| Muscle Group | Exercise | Sets & Repetitions |
| Quadriceps | Dumbbell Lunges (alternating legs) | 3 x 20 |
| Hamstrings | Dumbbell Stiff-leg Deadlifts (with dumbbells) | 3 x 20 |
| Calves | Single Leg Calf Raises (entire set one leg, then the other) | 3 x 20 |
| Back | Machine Rows | 3 x 15 |
| Chest | Machine Press | 3 x 15 |
| Shoulders | Dumbbell Side Lateral Raises | 3 x 15 |
| Triceps | Seated Overhead Dumbbell Extensions | 3 x 15 |
| Biceps | Standing Dumbbell Curls | 3 x 15 |
| Forearms | Reverse Curls | 3 x |
| Abs | Hanging Leg Raises (until failure) | 3 x to failure |
Have you tried the schedule? Share your experiences with us below.
