Are you looking for a training plan that strengthens your entire body, burns calories, and takes your fitness to the next level? The exclusive Atletica full-body training plan is just right for you! Whether you're a beginner or advanced, this plan combines strength, endurance, and stability in an effective workout that requires only three sessions per week.
In the following article, we'll show you how to specifically train all major muscle groups and which exercises and equipment will best support you. Start now and discover how easy full-body training can be with Atletica!
Why is a full-body training plan useful?
A full-body workout plan is one of the most effective and versatile training methods—whether you're a beginner or experienced in the fitness world. Here are the top reasons why it makes sense to follow a full-body workout plan:
1. Effective muscle development
A full-body workout activates all major muscle groups in one session, such as legs, back, chest, arms, and core. This ensures balanced muscle growth and prevents individual muscle groups from being neglected.
2. Time savings
Instead of training a different muscle group every day (split training), you can achieve visible progress with a full-body training plan with just 2–3 sessions per week. Ideal for those who are short on time.
3. Improve strength and functionality
By combining exercises that work multiple muscle groups at the same time (e.g. squats or pull-ups), a full-body workout not only improves strength but also coordination and mobility in everyday life.
4. Higher calorie consumption
Because many muscles work simultaneously, you burn more calories in one workout than with a split workout. This makes a full-body plan particularly effective if you're looking to lose fat.
5. Flexibility in training
A full-body plan is versatile and can be adapted to any fitness level. Whether you're training with your own body weight, free weights, or fitness equipment, the exercises can be easily varied.
6. Lower risk of overtraining
Because you only work each muscle group 2-3 times per week and have sufficient recovery time in between, a full-body plan reduces the risk of overtraining and injury.
7. Ideal for beginners and advanced users
For beginners, a full-body workout offers a great way to learn the basics and see rapid progress. Advanced users can adapt the plan to their level by adding more intense exercises or using heavier weights.
A full-body workout plan is an effective, time-saving, and versatile method for improving strength, endurance, and functional fitness. Whether your goal is muscle building, fat loss, or general fitness, a well-structured full-body plan provides you with a solid foundation for sustainable success.
The exclusive Atletica full-body training plan
An effective plan for strength, endurance, and all-around fitness—perfect for beginners and advanced users alike. This plan activates all major muscle groups and gets you in shape for the long term with just three sessions per week.
Training frequency:
- Duration per unit: 45–60 minutes
- Frequency : 3 times per week (e.g. Monday, Wednesday, Friday)
- Equipment : Dumbbells, resistance bands, pull-up bar (alternatively: body weight)
Warm-up (5–10 minutes)
- Jumping Jacks: 1 minute to increase your heart rate.
- Arm circles : Forward and backward for 30 seconds each, to mobilize the shoulders.
- Hip circles : 1 minute, for lower back mobility.
- High Knees : 1 minute to activate the leg muscles.
Main part (40 minutes)
1. Squats with dumbbells
- Muscle groups : legs, buttocks, core
- Execution : Kneel with dumbbells at shoulder height and slowly straighten up again.
- Repetitions : 3 sets of 12 repetitions
2. Pull-ups (or lat pulldown with cable)
- Muscle groups : back, biceps
- Execution : Controlled pull up to the chin, slowly lower.
- Repetitions : 3 sets of 8–10 repetitions
3. Push-ups
- Muscle groups : chest, shoulders, triceps
- Execution : Classic or on the knees, keep the body stable.
- Repetitions : 3 sets of 10–12 repetitions
4. Lunges with dumbbells
- Muscle groups : legs, buttocks, core
- Execution : Take a step forward, bend your knees deeply, return to the starting position.
- Repetitions : 3 sets of 10 repetitions per leg
5. Rowing with dumbbells
- Muscle groups : back, biceps
- Execution : While bending forward, pull the dumbbells to your hips and lower them in a controlled manner.
- Repetitions : 3 sets of 12 repetitions
6. Plank with leg raises
- Muscle groups : Core, shoulders
- Execution : In the plank position, alternately lift and hold one leg.
- Repetitions : 3 sets of 30 seconds each
7. Shoulder press with dumbbells (overhead press)
- Muscle groups : shoulders, triceps
- Execution : Press dumbbells over your head and slowly lower them.
- Repetitions : 3 sets of 12 repetitions
Cool-down (5–10 minutes)
- Child's Pose: 1 minute, to relax the back muscles.
- Cat's back/cow's back: 1 minute to mobilize the spine.
- Lateral trunk stretch: 30 seconds per side to loosen the lateral muscles.
- Hamstring stretch: 1 minute per leg to stretch the back of the leg.
Atletica full body workout plan tip:
This training plan can be perfectly complemented with the high-quality equipment from the Atletica online shop. With resistance bands, dumbbells, or a rowing machine, you can further increase the intensity and take your fitness to the next level. Good luck with your training!
Which sports equipment is best suited for this?
For the exclusive Atletica full-body workout plan, certain pieces of exercise equipment are ideal for increasing the intensity of your exercises, targeting specific muscle groups, and adding variety to your workout. Here are the best pieces of equipment:
1. Dumbbells
- Why?: Versatile for exercises such as squats, shoulder presses, rowing or lunges.
- Advantage: Enables targeted strengthening and improves stability through one-sided training.
- Example: Atletica dumbbell set with adjustable weight.
2. Resistance bands
- Why?: Perfect for mobilization, muscle strengthening and as a replacement for cable machines.
- Advantage: Lightweight, space-saving and versatile for back, shoulders and legs.
- Example: Resistance bands from Atletica for variable resistance.
3. Barbell
- Why?: Essential for complex exercises like squats or deadlifts that activate large muscle groups.
- Advantage: Allows progressive training through adjustable weights.
- Example: Atletica barbell set with plates.
4. Rowing machine
- Why?: Effective full-body workout that primarily strengthens the back, shoulders, and legs.
- Advantage: Combines strength and endurance training, ideal for calorie burning.
- Example: Atletica rowing machine with magnetic resistance.
5. Suspension trainer (TRX)
- Why?: Allows you to perform functional exercises using your body weight.
- Benefit: Promotes stability and strengthens core muscles.
- Example: Atletica sling trainer for flexible training.
6. Kettlebells
- Why?: Versatile for dynamic exercises like kettlebell swings or one-arm presses.
- Advantage: Combines strength and endurance, improves stability.
- Example: Atletica kettlebell set in different weights.
7. Pull-up bar
- Why?: Ideal for pull-ups that strengthen the entire upper back and arms.
- Advantage: Can be mounted in a space-saving manner and offers various grip options.
- Example: Atletica pull-up bar for home.
8. Fascia roller
- Why?: Supports regeneration and helps relieve muscle tension.
- Advantage: Promotes mobility and prevents injuries.
- Example: Atletica fascia roller for optimal recovery.
With these fitness equipment you can optimally implement and individually adapt your full-body training plan.
Your training deserves the best equipment
For an effective and varied full-body workout, you need high-quality and versatile exercise equipment – and that's exactly what you'll find in the Atletica online shop . Whether it's dumbbells, resistance bands, rowing machines, or pull-up bars – we offer a first-class selection perfectly tailored to your fitness goals. Our products impress with their quality, durability, and modern design, allowing you to take your training to the next level.
Stop by now and discover our range. With the right equipment from Atletica, you'll reach your goals faster, train more effectively, and have more fun with your workout. Start today!
