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Fitness is the most practiced sport in the USA and various other countries. You can roughly divide fitness into two different sections: cardio training and strength training. You can easily combine cardio and strength training, but if you really want a toned and fit body, you can best focus on strength training alone.

The two most used training schedules for strength training are a full-body workout and a split schedule. But what does this mean, and what are the differences?

With a full-body schedule, all muscle groups are tackled with one schedule. A split schedule is exactly the opposite: you train a different muscle group per training session. Because every workout focuses on a different muscle group, it takes a little longer before you have trained all muscle groups.

Full Body Schedule

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With a full-body schedule, the emphasis is placed on your large muscle groups. The Big 6 under the muscles: arms, chest, back, legs, shoulder, and abdomen. You mainly train large muscle groups with compound exercises, which are also called compound exercises. An example of a compound exercise is the bench press. The primary muscle you train is the chest, but the triceps supports this movement. This way, you train both your chest and triceps with the bench press. On the other side, you can also use creams and supplements for breasts, buttocks, and fat burners to get fast and prominent results.

The great thing about a full-body schedule is that they are fairly easy to put together. In addition, they offer an excellent training base that takes up little time. This form of strength training is also recommended for athletes who do not have the time every day to go to the gym, but still want to train the whole body. A full body workout training schedule is easy to implement at home using a home gym.

The Full Body Fitness Schedule

Below is an example of a full-body schedule. Expert fitness trainers have selected the exercises below, and you can use them as a guide. You are, of course, free to adjust the schedule to your wishes.


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Every training starts with a warm-up. This way, you warm up the muscles before putting effort, and you reduce the risk of injury. A warm-up can best be done through cardio training. A cross trainer is a good example of this. With a cross trainer, you warm up the entire body. Naturally, a warm-up can be performed on different fitness equipment, and every lady has her own preference, but even if you train at home and do not have a cardio machine, you can do a fully-fledged warm up with little investment. Think of a jump rope: make a short schedule of 10 minutes (2 minutes of jumping, 1 minute of rest, etc.), and within no time, you will be fully warmed up.

1. Lateral Raise

Lateral Raise

You can perform the lateral raise, both standing and sitting. You have special strength equipment for this in the gym, but you can also do this at home with dumbbells or a cable crossover. It is essential that you ensure a straight back and relaxed shoulders. Your arms may be slightly bent. Then raise them in a controlled motion until your arms are horizontal. Make sure you mainly use your shoulder muscles and muscles just below your neck. If you notice that you are going to use your arm muscles or back muscles, then the training weight is too heavy.

2. Barbell Bench Press

Barbell Bench Press

The standard bench press will be familiar to most people. You only need a training bench and barbell for this, though depositing standards or a weight bench are also recommended for heavier weights. You take hold of the rod and lower it gently to your chest. From here, you push it up again. Don’t have a barbell? Then dumbbells are great alternatives.

3. Squats


You can perform the squats with the help of many different training resources. The most popular tools are the squat rack and the smith machine. For the low weights, a separate barbell or two dumbbells (of the same weight) are also very suitable.

Put your feet in starting position at shoulder width with your knees slightly bent. From this position, you sink down in a controlled manner while keeping your back straight and looking forward. Compare this movement with sitting on a chair.

4. Exercise Ball Back Extension

The Excercise ball back extension can only be done with a fitness ball or Swiss ball. Take a seat on the ball with your head towards the ground and your hands behind your head. Now move your torso up until your body forms a straight line. Hold this for a moment and then drop back. This form of back training is recommended for those who are relatively inexperienced with strength training.

5. Good Morning

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Do you already have experience? Then the Good Morning is an excellent alternative. Here you stand bent over, where your body takes an angle of 90 degrees. You hold the barbell under your neck, and then stand up straight.

6. Bicep Curl

Bicep Curl

With the Biceps curl, you use a short straight bar that you attach at the bottom, for example, a home gym or cable crossover. Pull the bar up from your thighs to your chest and hold it there for a moment. Then let it fall back to the starting position. Make sure the movement comes from your biceps. If you move with your body or need your back muscles to lift the weight, then you train too heavily.

7. Triceps Pull Down

Triceps Pull Down

For the triceps pulldown, you need a (triceps) rope or a pulley, as with our home ties. The pulley must be set high with the rope or the pulley attached to it. Make sure your back is straight and lean slightly forward. Grab the rope and make sure your forearms are straight. Very important with this exercise: you keep your upper arm and elbow in your side. Now push the rope down until your arms are fully extended. Hold the weight in this position for a while, or move your arms slightly apart for extra effect. Now move your arms back to the starting position.

8. Crunches


To have more comfort during the execution of the crunch, we recommend using a fitness mat. Keep in mind that you do not have a hollow back during the execution of the crunch. Then place your hands behind the head. A common mistake that most people do is that they pull on the neck. Therefore place the hands behind the ears. Now come up from your abs. Variations on the normal crunch are the oblique crunch or a regular crunch where you keep your legs off the ground at an angle of 90 degrees. If this type of crunch is too heavy for you or if you find this difficult, then try using an ab trainer.

9. Rotating Board

The rotating board is a combination of the front and sideboard. You start in the forward plank. Then you go to the sideways plank in a smooth motion. Alternate both sides and hold each position for 10 seconds. While planking, you not only train your abs, but you actually train almost all the muscles in front of your body. For extra comfort when supporting on your elbow/forearm, place a fitness mat underneath.