Helkroppsplan

Helkroppsplan, often translated as "full-body plan" or "whole-body plan," refers to a type of training program where all major muscle groups are worked in a single training session. This approach is in contrast to split routines, where different muscle groups are trained on separate days.

The core principle of a helkroppsplan is to include exercises that target the legs, chest, back, shoulders, and arms within one workout. This typically involves compound movements, which engage multiple joints and muscle groups simultaneously, such as squats, deadlifts, bench presses, overhead presses, and rows. Isolation exercises may also be included to further target specific muscles.

Helkroppsplan is often recommended for beginners due to its simplicity and efficiency. It allows for frequent stimulation of muscle groups, which can promote faster initial strength and muscle gains. The full-body nature also means that individual muscle groups are not trained to extreme fatigue in a single session, potentially leading to quicker recovery times.

Individuals often perform helkroppsplan workouts two to three times per week, with at least one rest day between sessions to allow for muscle repair and growth. The frequency and intensity can be adjusted based on an individual's fitness level, goals, and recovery capacity. While effective for many, some advanced trainees may find that split routines offer more specific volume and intensity for muscle growth or strength development.