Hope you enjoyed this one! If you get the BWS+ app, you can try this workout program free for 2 weeks here: builtwithscience.com/app-bws-plus . Once you're in, open up your camera and scan the QR code I showed at 17:42 and it'll instantly load this workout program. You'll be able to customize it as well (add exercises, swap exercises, edit sets/reps, superset exercises, etc.). Cheers!!
@@JeremyEthier bro. I already use your application build with science i am a member so we need traps ,forearm,some shoulder exercises so could you please fix
Hi Jeremy, hope you doing well in 2025. I have a quick question. Recently, I have been trying to do your workout routines and also your diets. It works well, I lose 2% body fat. But lately, I'm becoming lack of concentrate and it affecting my work. Any advice to prevent this? Thank you 😁
@@tonyfx1763 yeah pull ups I think should be done although doing lat pulldowns during a full body workout might create for less fatigue. Deadlifts definitely don’t need to be done since RDLs are there.
WORKOUT A === 0:45 - Incline dumbbell press ~~~quick warmup - light 8-10, medium 3-5, heavy 1-2 reps ~~~3 sets of 8-12 reps if Workout A ~~~angle test! Beware loading your shoulders ~~~for your wrists, the dumbbells don't have to face each other ~~~arrow back form 2:13 - Barbell squats ~~~warm-up light 8-10, medium 3-5, heavy 1-2 reps ~~~3 sets of 6-8 reps if Workout A ~~~glutes, quads, adductor, lower back ~~~if you struggle to squat deep (because long femur and low ankle mobility), you can elevate your heels 3:34 - Dumbbell chest supported row ~~~Or 3 sets of 8-10 reps if Workout A ~~~Arrow shape as you pull ~~~Squeeze shoulder-blades together (quickest movement) ~~~Fully open at bottom to stretch back muscles (slow movement) ~~~Beware biceps taking over. Not too much weight! Focus on back! ~~~Bonus - To failure? then do 3-5 more half reps after failure 4:56 - Explanation 5:50 - Seated Leg Curls 6:22 - Explanation 7:17 - 2 options for finishing Workout A 1 - Lying Incline Dumbbell Curls -> Dumbbell Overhead Extensions 2 - Behind the Body Cable Curls -> Overhead Rope Extensions WORKOUT B === 8:20 - Barbell bench press 9:07 - Romainian deadlifts 10:15 - Lat pulldowns 10:49 - Walking lunges 11:16 - Behind-the-body cable lateral raises -> Reverse crunches WORKOUT C === 12:57 - Seated dumbbell shoulder press ~~~3 sets of 8-12 reps if Workout C ~~~Mainly front part of shoulders ~~~Dumbbell > Barbell for less stress to joints ~~~bench - 1-2 notches down from fully upright to reduce demand on shoulder mobility ~~~to maximize shoulder activation, let elbows flare out to side as you press, but tuck the dumbbells to the sides as you lower 13:31 - (1-handed) Dumbbell Row ~~~3 sets of 8-12 reps if Workout C ~~~Emphasizes the lats ~~~Form - keep elbow tight to your side, sweeping arc motion to your hips ~~~Make sure forearm stays vertical (prevent biceps from taking over) ~~~avoid rotating your torso to make movement easier ~~~on your last set, do as many half reps as you can 14:21 - Barbell hip thrust ~~~3 sets of 10-15 reps if Workout C ~~~for lower body / glutes ~~~do not arch your back (should be flat at the top), brace your core ~~~squeeze your glute, think about holding your glutes or 15:10 - Dumbbell step ups (more convenient, less barbell stepup) ~~~lean forward slightly ~~~alternate legs each step 15:21 - Leg extensions ~~~3 sets of 10-15 reps if Workout C ~~~targets the 4th quad muscle (rectus femoris) that shoulder presses don't target as often ~~~if your machine lets you lean back to stretch the rectus femoris fully 15:55 - Seated, cable Chest flyes Tip - putting a pad or foam roller between your back and the bench allows for a deeper stretch for your chest or 16:11 - Pec Deck ~~~do as many half reps as you can after your last set Isolation Superset 16:27 - Standing calf raises ~~~3 sets of 10-15 reps if Workout C ~~~Standing > Seated calf raises for muscle growth ~~~Can do with a leg press machine, smith machine, or single leg with a dumbell on a platform, as long as leg stays straight ~~~Pause at the bottom of each rep for a deep stretch -> Reverse cable flyes ~~~Set cable slightly above shoulder length ~~~grab opposite cable with each hand ~~~sweep your arms outward ~~~let your arms cross at the start of the rep for a deeper stretch === FULL PLAN - 17:37
Jeremy Ethier and Jeff Nippard have been my go-to RUclips guides for my gym journey; and I've found it interesting how similar their content has been in recent months. I guess a lot of the research are really pointing toward the same things. Yay for continuous improvements!
This rocks. It isn't just a workout routine but a description of the exercise and the information to why we are doing with the appropriate caveats. Perfect!!
I used to train 4/5 times a week for 2 years straight until j graduated last year. Since then, i can't insert a training plan in my routine. I gained almost 20lbs since. I'm gonna try this workout plan. Simple, quick and direct to the point. Thanks man
Driving a box truck for 5 years messed my posture up. Developed a tight back and hip flexors which prevented caused injuries for me while playing rugby. This video has helped me with my rehab/stretching routing everyday
Full Plan: Timestamp ruclips.net/video/B12MXF0bSFo/видео.html Timestamp for workout QR code with his app ruclips.net/video/B12MXF0bSFo/видео.html Workout A 1-Inclined Bench workout (Inclined dumbell press) 2-Squats 3-Inclined Row 4-Leg Curl (Seated over lying leg curl) 5-Lying inclined bicep curl/Behind the body bicep curl 6-Standing behind the head tricep extensions. Workout B 1-Bench Press 2-Romanian Deadlift 3-LatPulldowns 4-Lunges 5-Behind the body lateral raises 6-Ab Crunches(reversed crunches) Workout C 1-DB Shoulder press 2-DB Row 3-Hip Thrusts (dont round your back)/Dumbbell Step ups are an alternative 4-Leg extensions/ 5-Chest Flies 6-Standing Calf Raises 7-Reversed Cable Flies
Workout A: 1. Incline Dumbbell Press - Targets the upper chest for 3 sets of 8-12 reps. Adjust the bench angle for optimal alignment with chest fibers. 2. Barbell Squats - Builds quads, glutes, adductors, and lower back for 3 sets of 6-8 reps. Adjust stance or use heel elevation as needed. 3. Chest-Supported Dumbbell Rows - Hits mid/upper back for 3 sets of 8-12 reps. Focus on form to avoid bicep dominance. 4. Leg Curls (Seated or Lying) - Focus on hamstrings with 3 sets of 10-15 reps, emphasizing a stretch position for better growth. 5. Bicep Curls & Overhead Triceps Extensions - Superset these for 3 sets to round out arm development. Workout B: 1. Barbell Bench Press - Targets mid/lower chest for 3 sets of 4-6 reps. 2. Romanian Deadlifts - Focuses on hamstrings (hip extension) for 3 sets of 6-8 reps. 3. Lat Pulldowns - Works upper back muscles for 3 sets of 8-12 reps. 4. Walking Lunges - Targets glutes and quads for 3 sets of 6-10 reps per leg. 5. Side Lateral Raises & Reverse Crunches - Superset to target delts and abs. Workout C: 1. Dumbbell Shoulder Press - Hits the front delts for 3 sets of 8-12 reps. 2. Dumbbell Rows - Targets lats for 3 sets of 8-12 reps. 3. Hip Thrusts - Focuses on glutes for 3 sets of 10-15 reps. Dumbbell step-ups can be substituted. 4. Leg Extensions - Emphasizes the quads for 3 sets of 10-15 reps. 5. Seated Cable Flies & Calf Raises - Finish with chest and calves. Use stretch-focused techniques for growth.
I would recommend doing squats first in workout A and then doing the incline bench press and chest supported row as a superset together. Since the squat initiates such a high CNS stimulus, youll likely be too gassed out to do it to your highest degree in terms of strength since leg movements tend to be more taxing towards the whole body. With that being said, one can experiment with how they want to do their exercises in terms of the order. Research shows that order of exercise also matters so i guess its all personal choices at the end of the day. The bench and row superset is godly and will get you the craziest pump and save you time in the gym. Otherwise great video!
In my case I prefer to do squats after bench, back and arm isolation. If I do squats first I feel to gassed out to do the rest of the workout. Also is great to give it all on squats and go directly to the showers.
I used your previous full body workout specifically alternating between Workout A and Workout B with the accessory exercises and I loved it The only issue I really had is that working out in the gym nearly takes 2 hours and a half to complete (warm ups included) and this is mainly due to the rests between each sets, around 2-3 minutes rests (which I can’t really complain since it’s for my own benefit anyways) I have been very busy currently as well as recovering from an injury right now but I can’t wait to try the new and improved version of the full body workout. I’m excited to go back to the gym Thanks!!
I started this split today, I'm 44, so I will continue this over in to the next week if I have to, so I will be lifting 2-3 a week, as I need a bit more recovery times between sessions . FYI I used to do the other full body A/B split you did videos about years ago. Thank you Jeremy.
Id love to see you do a science based cardio kinda of video, like gym based workouts/exercises that can help build both muscle while improving cardio conditioning
@@kenanaga3255 Hi Kenan. Welcome 💪🏻 I started off with full body training and it's a great way to train and practice your form on all of the important compound exercises like bench press, squats, rows, and also the isolation exercises like curls and lateral raises. I recommend you do at least one big compound exercise for each muscle and one isolation exercise each day you train. For example for chest, bench press and pec deck, for back rows and straight arm pulldowns, etc.
Hi Marco, I'm intrigued by your approach. I like how you do a isolation exercise after the compound. How do you structure your exercises and sets. It seems like there's a lot of volume each workout with more exercises
Man, take my money!!!! Your scientific-driven decisions to shape the best workout is very impressed. Super rational using empiric data without selling magical and supernatural results, show how you´re serious and committed to educate people. Well done
Today I started a new split of 4 days consisting of PPL-rest-FB but I didn’t know how to make an effective FB routine without spending like 3 hours at the gym. This video couldn’t came at a better time, thanks!
@@giffarmasabih8108 I ended up choosing workout A, I feel like it's the more complete one since incline press targets both upper and lower chest and squats will target both your quads and glutes. The only thing missing is just a vertical pull (lat pulldowns or pullups) and lat raises so I make sure to include them in my PP days.
Some of the best strength gains I’ve had came from just keeping things simple. There’s even a book called Banned Spartan Rituals that breaks down how ancient warriors trained and maintained high testosterone naturally.
Great content. What I love is the little tips about the phone for incline chest press and other exercises. Other content creators say everyone's body is different so figure out what works best for you but don't ever give any tips on how to do that quickly and effectively. Kudos.
Mine is a little different. The whole set is of 5 days. Day 1: chest, triceps Day 2: back, biceps, core Day 3: shoulders, legs Day 4: cardio (cycling or jogging) Day 5: rest Repeat.
Everyone focuses so much on the long head of the tricep. Aesthetic tip that body builders do: focus on the short head. Short head is what makes your arm look way thicker in poses. It also makes your arms bulge through your sleeves. Don't neglect the long head by any means but don't sleep on the short head!
Are you referring to the lateral/medial heads? There's no "short head" for triceps. And, the lateral head (to some extent the medial head as well) seems to grow quite well from presses. So, if you only have limited room for isolation for triceps, I'd prioritize the long head over the others.
@@JeremyEthier Correction, yes: the non-long heads of the tricep. For over a decade I had always prioritized the long head because of what I had read/watched and my arms always looks more elongated--which made me look lanky (I'm 6 feet). Since I chilled out on longhead work years ago and worked on tricep THICKNESS on the medial/lateral heads my arms became noticeably much more proportional.
I love the way you draw research articles into your videos to support your choices, many things to admire. I would never advise shortchanging the lying leg curl because the calves are brought in, you need the stretch in the lengthened position. Unless you are going to incorporate a Nordic curl-type exercise were the strength curve is reversed. You could also try plantarflexion to take out calves. Just a suggestion. Especially if you run
Now tweak that with antagonistic supersets and you will be out of the gym after 30-45min :) Workout A: Incline Dumbbel Press + Chest Supported Row Workout B: Romanian Deadlift + Walking Lunges Barbell Bench Press + Lat Pulldown Workout C: Dumbbell Shoulder Press + Gorilla Rows (instead of DB Rows) Seated/Standing cable flyes + Reverse cable flyes + Standing calf raises
Jeremy greatings from Netherlands 😁. Thank You for this training. I am using it. It's really nice that it can be also for beginners, it's not that hard and can be performed the day after. At the moment my legs are killing me, but I'm not going to quit. Once again thank You for Your content 💪
Nice video, most muscles get hit 3 times per week by either direct or indirect work. A lot of people here probably have stubborn or lacking calves. Calves barely get stimilus from legwork, they need isolation work and 1x per week is not gonna cut it. Add some stair calve raises 2-3x per week, if you got limited time.
This year i realised i dont need a gym and i dont need to workout 5 times a week to see progress after so many years of training ive finally figured out my body and how to sculpt it
This is my full body workout routine: Workout A: Squat 4x6 Bench press 4x6 Leg curls 3x12 SS1* Pull ups 4x8 SS1* Dumbel overhead press 4x8 Overhead Tricep extension cable 3x12 SS2* Preacher curl 3x12 SS2* Ab wheel rollout 3x10 Workout B: Deadlift 4x6 Incline dumbell press 4x6 Leg extensions 3x12 SS1* Chest supported rows 4x8 SS1* Cable lat raises 4x12 Incline bicep curl 3x12 SS2* Dumbell skull crushers 3x12 SS2* Hanging leg raises 3x10 *SS = SuperSet I think this is a very balanced full body routine. Always have 1 rest day in between sessions. Any tips?
A book that changed my life in ways that I never could imagine is "Secret Testosterone Nexus of Evolution".Drop whatever you're doing right now and go find that book. Trust me after I implemented things from the book my testosterone levels went beast mode
I would swap in a neutral grip pull-down instead of db row on day 3, and a t bar row, barbell row or machine row instead of chest supported db row. Also training calves just once per week is basically maintenance for most people, meaning you can either do a single all out set and call it a day, or if it's a target then put 2-3 sets of it in every session
Great tip!!! Don't overlook! The use of sternum for reference point is top notch 👏 I work in PT and watched soooo many chest form videos, 1st time I've heard this and very good point from anatomical point. Good shit👌
My boyfriend started his transformation three months ago and he gained 16lbs for now. I know he got his plans and routines from Onlymeal, and I started using that last month. But I just want to get toned up and a little bit shredded before summer. We are both planning to be in top shape for our vacation.
I think pull-ups are the best compound exercise. Every time I do pull-ups with a full range of motion and a slow tempo, I always feel DOMS the next day-not just in my back and shoulders but also in my chest. In fact, the DOMS I feel in my chest is even more intense than when I do bench press alone.
Good program but the arms are lacking a bit. So here is what i do instead. Whenever i hit the bicep i superset it with a tricep exercise. In thats case i hit them twice in a week.
2 questions about your app..... 1.) Can I make your app do the full body workouts with dumbbells only? 2.) Does the nutrition app accounts for Insulin Resistance people? Thank you In advance!
I like it. However I’m surprised 😮 that when it came to back exercises that you didn’t include the seated cable row, wide high pull and low narrow pull, all while leaning forward, which you said gave you the fastest V taper you’d experienced to date (in December 2024 video I think).
Great content. The only concern I have is that the weekly volume of 9 sets per muscle per week is relatively low as my understanding of the research is that you should aim for 10 to 20 weekly sets.
Hi Jeremy. Appreciate the video. Can you also make the essentials of a full body work split and alternatives for exercises where we can only workout at the hours when the gym is especially crowded? i find it is hard to stick with everything in this video and finish the workouts within one hour when i have to queue to use a machine/dumbbell/barbell and deal with some machine huggers. I guess that's the reality for most of us. 😢
Great video Jeremy, I'd like to make a few questions. 1.Does the Dumbbell Chest Supported Row grow the upper traps or should they be targeted with an isolation movement like shrugs? 2. Would swapping Lat. Pulldowns for close-grip rows target the lats better and maybe be a swap for the Dumbbell Rows? 3.Personally I have well-developed Calves and I'd rather them not grow larger, is it ok to just not train them and rather keep them active with walking/running? Thank you and keep up the good work!
Pushups and pullups are probably some of the best because your core is engaged. Squats are good but they are responsible for many injuries. No one talks about this.
Hi Jeremy. Do you have plans to include a one off payment model for your app? Or offer discounts for existing bws customers? I appreciate the work which goes into it by you and your team, but both the yearly and monthly subscription are too pricey for me personally right now. Thanks.
This channel has absolutely blown up since you started it. You're doing such great things with the app space and I hope you continue innovating and reinventing your brand for years to come. Keep it up!
Always Great content. Easy to understand, to the point, and always base on sciense Really appreciate it. Question, how long do you say workout A should take? Thanks.
Hope you enjoyed this one! If you get the BWS+ app, you can try this workout program free for 2 weeks here: builtwithscience.com/app-bws-plus . Once you're in, open up your camera and scan the QR code I showed at 17:42 and it'll instantly load this workout program. You'll be able to customize it as well (add exercises, swap exercises, edit sets/reps, superset exercises, etc.). Cheers!!
What about deadlift and pullups? We dont do them anymore?
2:45 What if u don’t want to grow ur glutes? Should u do leg press or leg extensions?
@@JeremyEthier bro. I already use your application build with science i am a member so we need traps ,forearm,some shoulder exercises so could you please fix
Hi Jeremy, hope you doing well in 2025. I have a quick question.
Recently, I have been trying to do your workout routines and also your diets. It works well, I lose 2% body fat. But lately, I'm becoming lack of concentrate and it affecting my work. Any advice to prevent this?
Thank you 😁
@@tonyfx1763 yeah pull ups I think should be done although doing lat pulldowns during a full body workout might create for less fatigue. Deadlifts definitely don’t need to be done since RDLs are there.
WORKOUT A
===
0:45 - Incline dumbbell press
~~~quick warmup - light 8-10, medium 3-5, heavy 1-2 reps
~~~3 sets of 8-12 reps if Workout A
~~~angle test! Beware loading your shoulders
~~~for your wrists, the dumbbells don't have to face each other
~~~arrow back form
2:13 - Barbell squats
~~~warm-up light 8-10, medium 3-5, heavy 1-2 reps
~~~3 sets of 6-8 reps if Workout A
~~~glutes, quads, adductor, lower back
~~~if you struggle to squat deep (because long femur and low ankle mobility), you can elevate your heels
3:34 - Dumbbell chest supported row
~~~Or 3 sets of 8-10 reps if Workout A
~~~Arrow shape as you pull
~~~Squeeze shoulder-blades together (quickest movement)
~~~Fully open at bottom to stretch back muscles (slow movement)
~~~Beware biceps taking over. Not too much weight! Focus on back!
~~~Bonus - To failure? then do 3-5 more half reps after failure
4:56 - Explanation
5:50 - Seated Leg Curls
6:22 - Explanation
7:17 - 2 options for finishing Workout A
1 - Lying Incline Dumbbell Curls -> Dumbbell Overhead Extensions
2 - Behind the Body Cable Curls -> Overhead Rope Extensions
WORKOUT B
===
8:20 - Barbell bench press
9:07 - Romainian deadlifts
10:15 - Lat pulldowns
10:49 - Walking lunges
11:16 - Behind-the-body cable lateral raises -> Reverse crunches
WORKOUT C
===
12:57 - Seated dumbbell shoulder press
~~~3 sets of 8-12 reps if Workout C
~~~Mainly front part of shoulders
~~~Dumbbell > Barbell for less stress to joints
~~~bench - 1-2 notches down from fully upright to reduce demand on shoulder mobility
~~~to maximize shoulder activation, let elbows flare out to side as you press, but tuck the dumbbells to the sides as you lower
13:31 - (1-handed) Dumbbell Row
~~~3 sets of 8-12 reps if Workout C
~~~Emphasizes the lats
~~~Form - keep elbow tight to your side, sweeping arc motion to your hips
~~~Make sure forearm stays vertical (prevent biceps from taking over)
~~~avoid rotating your torso to make movement easier
~~~on your last set, do as many half reps as you can
14:21 - Barbell hip thrust
~~~3 sets of 10-15 reps if Workout C
~~~for lower body / glutes
~~~do not arch your back (should be flat at the top), brace your core
~~~squeeze your glute, think about holding your glutes
or 15:10 - Dumbbell step ups (more convenient, less barbell stepup)
~~~lean forward slightly
~~~alternate legs each step
15:21 - Leg extensions
~~~3 sets of 10-15 reps if Workout C
~~~targets the 4th quad muscle (rectus femoris) that shoulder presses don't target as often
~~~if your machine lets you lean back to stretch the rectus femoris fully
15:55 - Seated, cable Chest flyes
Tip - putting a pad or foam roller between your back and the bench allows for a deeper stretch for your chest
or 16:11 - Pec Deck
~~~do as many half reps as you can after your last set
Isolation Superset
16:27 - Standing calf raises
~~~3 sets of 10-15 reps if Workout C
~~~Standing > Seated calf raises for muscle growth
~~~Can do with a leg press machine, smith machine, or single leg with a dumbell on a platform, as long as leg stays straight
~~~Pause at the bottom of each rep for a deep stretch
-> Reverse cable flyes
~~~Set cable slightly above shoulder length
~~~grab opposite cable with each hand
~~~sweep your arms outward
~~~let your arms cross at the start of the rep for a deeper stretch
===
FULL PLAN - 17:37
so nothin for bodyweight ,,?
@@stevethea5250 Look at his COVID lockdown video where he covers this.
Thanks
Thank you!🙏🏼
This!! Much appreciated
Shoutout to the not so agressive app publicity campaing, is great not having you selling me this app all over the video. Congrats to the BWS team !
i tried the app, it is way way over the top for me. Too bloated.
A schedule like this video, is perfect and spot on!
Jeremy Ethier and Jeff Nippard have been my go-to RUclips guides for my gym journey; and I've found it interesting how similar their content has been in recent months. I guess a lot of the research are really pointing toward the same things. Yay for continuous improvements!
You are talking my language brother I do this 3 on 1 off for 30 years and along with listening to your body ....it works great and creates balance
☺👍
Is this routine better 3 days on 1 on off, or 6 days in row; with one day off, repeat?
This rocks. It isn't just a workout routine but a description of the exercise and the information to why we are doing with the appropriate caveats. Perfect!!
I used to train 4/5 times a week for 2 years straight until j graduated last year. Since then, i can't insert a training plan in my routine. I gained almost 20lbs since. I'm gonna try this workout plan. Simple, quick and direct to the point. Thanks man
Even once or twice a week is better than nothing
Check out Tony Hortons P90X, P90X2, P90X3.
Bodybeast is a good one
@@pablocaldeira1802 keep us updated on your progress after 6-8 weeks bro!
Driving a box truck for 5 years messed my posture up. Developed a tight back and hip flexors which prevented caused injuries for me while playing rugby. This video has helped me with my rehab/stretching routing everyday
Full Plan: Timestamp
ruclips.net/video/B12MXF0bSFo/видео.html
Timestamp for workout QR code with his app
ruclips.net/video/B12MXF0bSFo/видео.html
Workout A
1-Inclined Bench workout (Inclined dumbell press)
2-Squats
3-Inclined Row
4-Leg Curl (Seated over lying leg curl)
5-Lying inclined bicep curl/Behind the body bicep curl
6-Standing behind the head tricep extensions.
Workout B
1-Bench Press
2-Romanian Deadlift
3-LatPulldowns
4-Lunges
5-Behind the body lateral raises
6-Ab Crunches(reversed crunches)
Workout C
1-DB Shoulder press
2-DB Row
3-Hip Thrusts (dont round your back)/Dumbbell Step ups are an alternative
4-Leg extensions/
5-Chest Flies
6-Standing Calf Raises
7-Reversed Cable Flies
@@johnshepard7630 damn this needs more attention
my man!!!
Thank you sir
@@johnshepard7630 thank you!!
absolute Legend love it 👍
Workout A:
1. Incline Dumbbell Press - Targets the upper chest for 3 sets of 8-12 reps. Adjust the bench angle for optimal alignment with chest fibers.
2. Barbell Squats - Builds quads, glutes, adductors, and lower back for 3 sets of 6-8 reps. Adjust stance or use heel elevation as needed.
3. Chest-Supported Dumbbell Rows - Hits mid/upper back for 3 sets of 8-12 reps. Focus on form to avoid bicep dominance.
4. Leg Curls (Seated or Lying) - Focus on hamstrings with 3 sets of 10-15 reps, emphasizing a stretch position for better growth.
5. Bicep Curls & Overhead Triceps Extensions - Superset these for 3 sets to round out arm development.
Workout B:
1. Barbell Bench Press - Targets mid/lower chest for 3 sets of 4-6 reps.
2. Romanian Deadlifts - Focuses on hamstrings (hip extension) for 3 sets of 6-8 reps.
3. Lat Pulldowns - Works upper back muscles for 3 sets of 8-12 reps.
4. Walking Lunges - Targets glutes and quads for 3 sets of 6-10 reps per leg.
5. Side Lateral Raises & Reverse Crunches - Superset to target delts and abs.
Workout C:
1. Dumbbell Shoulder Press - Hits the front delts for 3 sets of 8-12 reps.
2. Dumbbell Rows - Targets lats for 3 sets of 8-12 reps.
3. Hip Thrusts - Focuses on glutes for 3 sets of 10-15 reps. Dumbbell step-ups can be substituted.
4. Leg Extensions - Emphasizes the quads for 3 sets of 10-15 reps.
5. Seated Cable Flies & Calf Raises - Finish with chest and calves. Use stretch-focused techniques for growth.
I would recommend doing squats first in workout A and then doing the incline bench press and chest supported row as a superset together. Since the squat initiates such a high CNS stimulus, youll likely be too gassed out to do it to your highest degree in terms of strength since leg movements tend to be more taxing towards the whole body. With that being said, one can experiment with how they want to do their exercises in terms of the order. Research shows that order of exercise also matters so i guess its all personal choices at the end of the day. The bench and row superset is godly and will get you the craziest pump and save you time in the gym. Otherwise great video!
In my case I prefer to do squats after bench, back and arm isolation. If I do squats first I feel to gassed out to do the rest of the workout. Also is great to give it all on squats and go directly to the showers.
@ makes sense. Thats why i said its personal preference!
I agree with the guy above, if i do squads first its over with the rest of the workout in terms of energy. I dont leave them for last though
@@Skaremoney shut up you're nobody
I used your previous full body workout specifically alternating between Workout A and Workout B with the accessory exercises and I loved it
The only issue I really had is that working out in the gym nearly takes 2 hours and a half to complete (warm ups included) and this is mainly due to the rests between each sets, around 2-3 minutes rests (which I can’t really complain since it’s for my own benefit anyways)
I have been very busy currently as well as recovering from an injury right now but I can’t wait to try the new and improved version of the full body workout. I’m excited to go back to the gym
Thanks!!
I started this split today, I'm 44, so I will continue this over in to the next week if I have to, so I will be lifting 2-3 a week, as I need a bit more recovery times between sessions . FYI I used to do the other full body A/B split you did videos about years ago. Thank you Jeremy.
Awesome 💪🏼😁 36 here
Id love to see you do a science based cardio kinda of video, like gym based workouts/exercises that can help build both muscle while improving cardio conditioning
@@mcvitie2952 👊🏻👊🏻👊🏻👊🏻
Full body is a great way to train. I've done it for 10 years before moving on to high volume bodypart splits.
You have better effects on high volume?
@edzixx7892 Of course, I talk all about my experiences with this on here.
@@MarcoIsBig I just wanted to ask im new to the gym is this workout great for me?
@@kenanaga3255 Hi Kenan. Welcome 💪🏻
I started off with full body training and it's a great way to train and practice your form on all of the important compound exercises like bench press, squats, rows, and also the isolation exercises like curls and lateral raises. I recommend you do at least one big compound exercise for each muscle and one isolation exercise each day you train. For example for chest, bench press and pec deck, for back rows and straight arm pulldowns, etc.
Hi Marco, I'm intrigued by your approach. I like how you do a isolation exercise after the compound. How do you structure your exercises and sets. It seems like there's a lot of volume each workout with more exercises
Man, take my money!!!! Your scientific-driven decisions to shape the best workout is very impressed. Super rational using empiric data without selling magical and supernatural results, show how you´re serious and committed to educate people. Well done
Today I started a new split of 4 days consisting of PPL-rest-FB but I didn’t know how to make an effective FB routine without spending like 3 hours at the gym. This video couldn’t came at a better time, thanks!
@@Pakitorocker hey, I'm currently building the 4 splits too
Which FB do you use in this video? A, B, C?
@@giffarmasabih8108 I ended up choosing workout A, I feel like it's the more complete one since incline press targets both upper and lower chest and squats will target both your quads and glutes. The only thing missing is just a vertical pull (lat pulldowns or pullups) and lat raises so I make sure to include them in my PP days.
Same im doing ppl + fb too. What fb exercises did you do? I was planning inclined bp, ohp, squat, deadlift, pullups and dips
I really love this full-body workout and I do get a good result without have to stay at the gym every day
Finally! New full body! Cuz ive been doing your full body workout A and B for ages! Hahaha so this makes me happy!
Some of the best strength gains I’ve had came from just keeping things simple. There’s even a book called Banned Spartan Rituals that breaks down how ancient warriors trained and maintained high testosterone naturally.
I am not a newbie but my body hurts in places that have never hurt before! love this and thanks!
Great content. What I love is the little tips about the phone for incline chest press and other exercises. Other content creators say everyone's body is different so figure out what works best for you but don't ever give any tips on how to do that quickly and effectively. Kudos.
This is EXACTLY what I needed, now, perfect timing.
Thank you Jeremy and all the workshop elves at Built with Science 😊💪🏼
Been on an upper/lower for years and looking for something different. This is perfect! Thanks Jeremy
Mine is a little different.
The whole set is of 5 days.
Day 1: chest, triceps
Day 2: back, biceps, core
Day 3: shoulders, legs
Day 4: cardio (cycling or jogging)
Day 5: rest
Repeat.
Everyone focuses so much on the long head of the tricep. Aesthetic tip that body builders do: focus on the short head. Short head is what makes your arm look way thicker in poses. It also makes your arms bulge through your sleeves.
Don't neglect the long head by any means but don't sleep on the short head!
Are you referring to the lateral/medial heads? There's no "short head" for triceps. And, the lateral head (to some extent the medial head as well) seems to grow quite well from presses. So, if you only have limited room for isolation for triceps, I'd prioritize the long head over the others.
@@JeremyEthier Correction, yes: the non-long heads of the tricep. For over a decade I had always prioritized the long head because of what I had read/watched and my arms always looks more elongated--which made me look lanky (I'm 6 feet). Since I chilled out on longhead work years ago and worked on tricep THICKNESS on the medial/lateral heads my arms became noticeably much more proportional.
I love the way you draw research articles into your videos to support your choices, many things to admire. I would never advise shortchanging the lying leg curl because the calves are brought in, you need the stretch in the lengthened position. Unless you are going to incorporate a Nordic curl-type exercise were the strength curve is reversed. You could also try plantarflexion to take out calves. Just a suggestion. Especially if you run
Awesome! Please consider making a version for women, with more emphasis on legs than upper body.
Now tweak that with antagonistic supersets and you will be out of the gym after 30-45min :)
Workout A:
Incline Dumbbel Press + Chest Supported Row
Workout B:
Romanian Deadlift + Walking Lunges
Barbell Bench Press + Lat Pulldown
Workout C:
Dumbbell Shoulder Press + Gorilla Rows (instead of DB Rows)
Seated/Standing cable flyes + Reverse cable flyes + Standing calf raises
The one video to rule them all!
Jeremy greatings from Netherlands 😁. Thank You for this training. I am using it.
It's really nice that it can be also for beginners, it's not that hard and can be performed the day after.
At the moment my legs are killing me, but I'm not going to quit.
Once again thank You for Your content 💪
Damn Jeremy still giving out ultra valuable advice for free even after 7 years.
Nice video, most muscles get hit 3 times per week by either direct or indirect work.
A lot of people here probably have stubborn or lacking calves. Calves barely get stimilus from legwork, they need isolation work and 1x per week is not gonna cut it.
Add some stair calve raises 2-3x per week, if you got limited time.
This year i realised i dont need a gym and i dont need to workout 5 times a week to see progress after so many years of training ive finally figured out my body and how to sculpt it
I started thinking about going to the gym while sick and this will probably save me a whole headache coming up with workout routines
For the last two days I've been using the app and I'll be loving it thank you Jeremy for all that you do keep up man
☺👍
Thanks i am been waiting for this
This is my full body workout routine:
Workout A:
Squat 4x6
Bench press 4x6
Leg curls 3x12 SS1*
Pull ups 4x8 SS1*
Dumbel overhead press 4x8
Overhead Tricep extension cable 3x12 SS2*
Preacher curl 3x12 SS2*
Ab wheel rollout 3x10
Workout B:
Deadlift 4x6
Incline dumbell press 4x6
Leg extensions 3x12 SS1*
Chest supported rows 4x8 SS1*
Cable lat raises 4x12
Incline bicep curl 3x12 SS2*
Dumbell skull crushers 3x12 SS2*
Hanging leg raises 3x10
*SS = SuperSet
I think this is a very balanced full body routine. Always have 1 rest day in between sessions. Any tips?
And ABS and FOREARM?
Bro I'm always getting shredded throw a full body routine everyday
Production quality is so good! keep up the great work!
A book that changed my life in ways that I never could imagine is "Secret Testosterone Nexus of Evolution".Drop whatever you're doing right now and go find that book. Trust me after I implemented things from the book my testosterone levels went beast mode
I would swap in a neutral grip pull-down instead of db row on day 3, and a t bar row, barbell row or machine row instead of chest supported db row.
Also training calves just once per week is basically maintenance for most people, meaning you can either do a single all out set and call it a day, or if it's a target then put 2-3 sets of it in every session
1:21 I’m a BIG fan of warming up to the working set 👌🏼 great stuff
Great tip!!! Don't overlook! The use of sternum for reference point is top notch 👏 I work in PT and watched soooo many chest form videos, 1st time I've heard this and very good point from anatomical point. Good shit👌
Will try this routine for the year. Hope I gain good results by the end of the year!
I used to do posterior and anterior chain workouts. They were like full body, but you rest your pulling muscles while you work your push muscles.
As a registered nurse who works 12 hour shifts, this plan might help with my crazy schedule! Thank you!
My boyfriend started his transformation three months ago and he gained 16lbs for now. I know he got his plans and routines from Onlymeal, and I started using that last month. But I just want to get toned up and a little bit shredded before summer. We are both planning to be in top shape for our vacation.
gaining 16lbs in three months is great, congrats to your boyfriend
👍👍👍👍
diet is the most important. In my opinion dieat is 60%, workout is 40%
@@rickgsink225 I think she's talking about the 'gains' not losing weight lol.
Remember that toned is kind of a buzz word. There's gaining muscle and there's losing fat, nothing else in between.
Pull-ups are the best back and lat excercise compound, Jeremy. It's more upper back if you use wide grip, too.
He mentioned lat pulldowns. Same shit.
Please make an updated upper lower split video now!! 🙏🏼
I think pull-ups are the best compound exercise. Every time I do pull-ups with a full range of motion and a slow tempo, I always feel DOMS the next day-not just in my back and shoulders but also in my chest. In fact, the DOMS I feel in my chest is even more intense than when I do bench press alone.
The Video We all needed.
Yeaaah
Just got the app and it’s really amazing. The AI food scanner is insane and the workout videos/descriptions are extremely helpful
Thanks Jeremy! This is my favorite fitness channel!!
Good program but the arms are lacking a bit. So here is what i do instead. Whenever i hit the bicep i superset it with a tricep exercise. In thats case i hit them twice in a week.
Surprised that this is new research since Men’s Health has been spouting this for 30 years.
staying natural and being jacked
it is my goal and it should be yours too, I am just saying!
incline isn’t dependent on sternum angle, your upper chest does shoulder extension and adduction so just worry about arm path
This is amazing. Thank you!
Very informative! Thank you
Thank you, Jemy, this is the best 2025 gift.
Just the video I needed! ❤😊
Nice. I like starting with standin exercises like squats/lunge or Deadlift/hinge
14:58 hats off to your creativity 😂
2 questions about your app.....
1.) Can I make your app do the full body workouts with dumbbells only?
2.) Does the nutrition app accounts for Insulin Resistance people?
Thank you In advance!
Your shoulder press in workout C is actually an Arnold Press. Which I love and prefer over shoulder/ military press.
very clear explanations! great video, also the animations are getting so good!
I like it. However I’m surprised 😮 that when it came to back exercises that you didn’t include the seated cable row, wide high pull and low narrow pull, all while leaning forward, which you said gave you the fastest V taper you’d experienced to date (in December 2024 video I think).
17:37 you’re welcome
thanks! that's what I was looking for
ty
He is so kind
Not all heroes wear thongs 🙏
the best should be
pull ups
Push ups
Sprinting
Squat
deadlift
Crunches/sit ups
@@Hdbdbdbdbd-i3f source?
Great video Jeremy, thank you.
Loved the new split! Just did day A and it was excellent.
Best science based channel on RUclips
He reminds me of a young Sean Nalewanyj. Great!
is Jeff Nippard.
Dr. Mike Israetel, Drew Baye, Sean, N., and Jay Vincent. Jeremy is great too.
Not holding a $100 between your cheeks 😂 great analogy, actually helps when trying to keep your glutes engaged lmfao
Thank you for the video!
Great content. The only concern I have is that the weekly volume of 9 sets per muscle per week is relatively low as my understanding of the research is that you should aim for 10 to 20 weekly sets.
You can modify it
@@larsm.4255 you need to train with intensity, not number of sets
Hi Jeremy! love the video! could you another one of this video but for skinny fat people
Hi Jeremy. Appreciate the video. Can you also make the essentials of a full body work split and alternatives for exercises where we can only workout at the hours when the gym is especially crowded? i find it is hard to stick with everything in this video and finish the workouts within one hour when i have to queue to use a machine/dumbbell/barbell and deal with some machine huggers. I guess that's the reality for most of us. 😢
Thanks for the good tips! 🔥
We really appreciate your work 👍
Thanks for all this info!!
Great video Jeremy,
I'd like to make a few questions.
1.Does the Dumbbell Chest Supported Row grow the upper traps or should they be targeted with an isolation movement like shrugs?
2. Would swapping Lat. Pulldowns for close-grip rows target the lats better and maybe be a swap for the Dumbbell Rows?
3.Personally I have well-developed Calves and I'd rather them not grow larger, is it ok to just not train them and rather keep them active with walking/running?
Thank you and keep up the good work!
You are genius
You are a legend Jezza - been following you since I found your awesome posture videos
Pushups and pullups are probably some of the best because your core is engaged. Squats are good but they are responsible for many injuries. No one talks about this.
Max should put up the bar higher if he want to squat more upright and deeper.
Hi Jeremy. Do you have plans to include a one off payment model for your app? Or offer discounts for existing bws customers? I appreciate the work which goes into it by you and your team, but both the yearly and monthly subscription are too pricey for me personally right now. Thanks.
One of the most important muscles on the body is calves and nobody includes it in their full body workout plans
Is this full body workout good for women too or does the workout look different for us?
I've found zercher style squats have produced results of a squat, farmer walk and core work like in a plank
Thnaks And Wishing you a happy and a Successfull New Year !. Jeremy.
Exactly what I've been looking for! Thanks man
I’m trying this for at least a month, starting tomorrow
how's it going?
Great. I’m definitely seeing positive results. I just added a set of biceps and calves to the workouts they’re not part of. I’m going to stick with it
Outstanding, no word !
It's good for women too, right? 😅
I can't wait to try it. ❤
This channel has absolutely blown up since you started it. You're doing such great things with the app space and I hope you continue innovating and reinventing your brand for years to come. Keep it up!
Thank you !!
Great cues on this video ontop of all the other great stuff
Always Great content. Easy to understand, to the point, and always base on sciense Really appreciate it. Question, how long do you say workout A should take? Thanks.
I love your content, thank you! Would you change any of this for woman or do you think this workout would be ideal as is for woman aswell?
Awsome vid!!