Full Body

Heads and regions

Posterior chain
Anterior chain
Core
Conditioning

What it does

Multi-joint force production
Loaded carries
Conditioning

How to train it

Two or three big compounds cover more ground in 30 minutes than a split ever will.
Pair a push, a pull and a hinge or squat. That is a complete session.
Keep technique quality high when fatigued — full-body work is where form breaks first.

Common questions

How many sets of full body a week?

6 to 12 hard sets, spread over 2-3x per week. A hard set is one taken close to failure — warm-ups and easy back-off sets do not count towards it. Below that range you are maintaining rather than building; above it, for most people, the extra sets cost more recovery than they buy.

How often should I train full body?

2-3x per week. Splitting the week's sets across more than one session means each one is done fresher, and the quality of the last set matters more than the number of them. With 9 movements to choose from there is no need to repeat the same session twice.

Where should a beginner start?

5 of the 9 movements here are rated for a beginner. Learn the compounds first — they teach the pattern and they load the muscle hardest.