A well-structured training plan is an essential component of every training session. One thing is clear – there is no such thing as the perfect training plan. It should always be adapted to events, training goals and the progress of the person in question. But a good training plan should cover all muscles and their movements, because by doing that you can train the entire body in all its range of functions.   If you’re starting out in fitness training or coming back to it, it is suitable to have full body training plans. By using them you can work your whole body in every training session – then you can make some very good progress with regards to power increase and body adaptation. This training should be done three times a week with at least a one day break in between for recovery. A good example is the M.A.S.S.-Trainingsplan, which is structured in three progressive steps and is adapted to the progression of the trainer (the last step in the picture). mass-trainingsplan-code-fitness Picture: M.A.S.S. System (code-fitness.de)  

Why don’t you use a split training plan?

With a so-called split-plan, the body is divided into several parts in order to give individual muscle groups more recovery time. This makes sense for advanced trainers above all. As a beginner you can make tangible progress from training session to training session with a normal plan. The body reacts more strongly to the training stimuli. Thus, you can perform much better after a recovery.  

Split examples

A popular split is the „push“ and „pull,“ so separate training sessions for pushing muscles (chest, shoulders, legs) and pulling muscles (back, biceps).  Depending on your progress you can also add a 3rd split to this and train your legs separately. Keep in mind, that you will have less “free” days with a split training plan! With a double split training plan, you have four training sessions a week and five, if you want to work out your legs separately. Otherwise you will waste a lot of potential for power progress and for building muscle.