The wait is finally over! Here’s the PDF: builtwithscience.com/workout-b-pdf/ . Thanks for your patience everyone. I put in A LOT of effort into this video so please do me a few small favours by giving the video a like, leaving a comment, and subscribing if you have yet to do so! I’d also appreciate a follow on IG where I posted more informative content: instagram.com/jeremyethier/ . Now go put this workout into action and tag me on IG sharing how you liked the workout!
Next time just put 20s extra seconds somewhere in the video to reach the extra revenue on RUclips, I'm sure everyone will understand, love your videos bro keep it up!
pretty amazing a guy who puts out some of the best content on youtube is one of the only ones who doesnt do this while theres guys who put next to no effort and will make the video run sometimes an extra 2 minutes of nothing
@@diamondcosby4468 I was going good until we locked down last March/April. All of our gyms closed for awhile as well and now I blame Covid for my laziness🤣🤣 but while I was doing it, it was great. This guy knows what he's talking about and I need to get motivated into going again
This is probably one of the highest quality youtube channels on fitness. I really like the fact that you explain how the exercise mechanics affect the muscles used. Also the citations really give credibility. Keep it up!
So i started on this workout 1 week ago, along with workout B. I go 3 times in a week, and I alternate between workout A and B every time I go to the gym. How is the workout? Sine you have done it for longer, would you recommend it? Have you gotten some good results?
@@gd8630 I have been doing it for a year and it has worked out great for me. I went from 52kg to 63kg in a year but I gained a little fat since I was clean bulking for a year straight and I then maingained and stayed at 63kg while losing fat. 10/10 workout and I highly recommend it.
@@lachlanB323 bro that sounds great. To be honest I’ve been doing this for almost two weeks and I have just a little fat on my stomach. Would doing this workout kinda like make my stomach more flat over time do you think? Or would I have to do other also
This is probably one of the highest quality youtube channels on fitness. I really like the way that you explain how the exercise mechanics affect the muscles used. Also the citations really give credibility. you're amazing
Love this. As begginer who has literally never been in a gym, it is really helpful to not just be shown what exercises are good, but also to be told what to do when. It really takes out the mystery.
Jeremy, no one compares to you. THANK YOU for all of this organized, easy to understand, science based information. You have helped me work smarter not harder in the gym. 🙏🏼🙏🏼
Im a science enthusiast and decided to start hitting the gym. Im glad that I have encounter one of your videos containing science proofs to your routines. Now Im a proud subscriber of you.
This is a good routine. With Excellent Content Remember that when doing full body workouts, that exercise order is just as important as the exercises. You can skip a day and still get in all your workouts for the week. So workout on Mon, Thurs, Sun. or Mon, Wed, Sat. The only things i would change with this routine is the exercise order: 1. Incline Dumbbell Presses or Incline Barbell Presses. You can do either the Rows first or the Incline Benching First. Deadlifts 3rd though. 2. Chest supported rows/Inverted rows. You can place your feet on a box to make the exercise harder. You can wear a weight vest also to add weight for the exercise. 3. Deadlifts. This is the most taxing exercise of both workout A and B. It is the hardest exercise to recover from also. You put the most taxing exercise in the middle of a full body workout. If you do Deadlifts first and max out, You still have 6 exercises to get through, 3-4 sets each. That is not too appealing and the reason why most people say they can't get through a full body workout. 4. Split squats, You are doing a single limb exercise which most people are stronger with. Doing a single limb leg exercise, also helps you recover from the Deadlifts you just completed. You also know i am done with my lower body and have given my upper body time to recover. 5. Lateral raises, Just remember to lean slightly forward and control the weight going up and down, when doing this exercise. 6. Cable flys, Hold the cable at the crossover point for a 1 or 2 second count. Enjoy the burn. 7. Tricep Kickbacks, Even though i feel this does not hit the longhead of the triceps fully. And most people can't use heavier weight because you can't keep the arm up at that angle. This is the last exercise. The Long head of the Triceps is the largest muscle of the 3 tricep muscles. I feel you need to load up the heavy weight with this muscle. So overhead tricep extensions with a Barbell or Dumbbells is a better choice in my opinion. Overall a very good Full body workout to go with Workout A. Bring a log book to keep track of the weights that you are using on every exercise. You have to add weight and reps to progress and get stronger. As you get stronger you will get bigger. Eat well and get good sleep also
@@XrictosTkd Ok, of course I will comment when the trolls start talking crap about Jeremy. No need for them to say this person is weak, when they don't have one video showing how strong they are. Lol
@@undercovermc Hi, first I would recommend figure out what weight to use to start with. This will take a couple of workouts. So bring a log book or your phone so you can put in all the weights amounts you use. The progression should be to add 5-10lbs a week. Or add a rep every workout. When you add 10lbs the reps will drop a bit. Nothing wrong with that though. You work on adding a rep or two per workout. No drop sets. Or forced reps. Your workout log will be very important, so log everything. Every rep. How you felt. Did you eat good before your workout. Did you get enough sleep the night before.
This works... I was a complete newbie.....Truly benefitted. I even purchased their custom program. Recovered from an injury and as on dayI am stronger than ever I was in my entire life❤ Thank you Jeremy Ethier and Team BWS.... You guys have literally guided me into this fitness World holding my hands like a baby
I haven’t weighed myself yet but when I do I will let you know my progress, but I will tell you ever since I started your workouts I have been able to move quicker and not get winded as fast in my day to day life. Thank you so much man I do appreciate the amount of work you put into these videos I’ve learned so much since starting. Honestly you are the best coach on RUclips and I definitely support your work ethic thank you for the knowledge
I feel you must be appreciated for your effort and I will try my best to explain why I know so. 1. Research papers are the ultimate way to provide facts today. Its used in almost every professional industry. The time you spent reading these bulky papers in order to give us the necessary proof shows, if anything, is the enormous passion you have towards fitness and your RUclips Channel. 2. Your explanations are very simple to understand and your videos are excellently edited & presented for everyone so we can effectively learn and apply. 3. You provide free PDFs that are excellently summarized as an easily accessible reference when working out. 4. How is this all free, I get the views and rewards but I mean, the content is freeee??
@@axelledezma582 Still sticking to it. The gains are coming in slow and steady. Ran this through my fit friends, and they said it's a good workout. Gotta progressively overload, that's the key
So i started on this workout 1 week ago, along with workout B. I go 3 times in a week, and I alternate between workout A and B every time I go to the gym. How is the workout? For those of you that have done it for longer, would you recommend it? Have you gotten some good results?
Great video! Can you make a video on the “rest day” exercises, like abs, calfs, and so on? Like ones that you would say are fine to do on a rest day and that will adequately address the areas that are lacking
After months of struggle I've finally found this guy and his workouts are both really practical but also accessible. I love the vibe he gives and he seems credible. I'm gonna try his workouts and hope they help me reach my goals too!
@@mido3ontheway yo I can't believe it's been a year. Well, I had to stop working out. I've been busy with work but I'm going to get back on track in one month time.
Thank you Jeremy!! I think this video came at the right time because I was struggling with my workout schedule to achieve an overall growth for my body. 3 days a week while alternating both Workout A and Workout B is godsend!! Please keep it up! 💪 Most of my growth in these 5 months is because of you!
Did A for a week and yes, i was fatigued on Friday. Took a break until B is out. Studies show you should rest sometimes... Ok that was a poor JE imitation, I'll see myself out! 😊
bro i gotta say i’m loving this channel. I’m 5’6 185 lbs 20 years old. i used to be very active, i’m gonna run this with a calorie deficit (around 2200 a day). and i will keep y’all posted here. it also works out perfect bc i have a 30min walk to class (and 30 min back) on M W F. So i’ll get some nice light cardio in on workout day as well.
Can you do a video on hip flexor pain causes and exercises that we can do to fix it cuz I've pain in my hip flexors when i squat or do other movements, if you have same problem leave alike, and thanks Jeremy for the workout we love you :'D
Tried Workout A for the first time yesterday , will go ahead with B next Monday! You sure put a lot of research here jefe, thank you very very much, this looks like a super cool fullbody routine to stick to for some time! ⭐️⭐️⭐️
Hi Jeremy - I've just started watching your training videos and have incorporated the exercises within my daily gym workout plan. I am amazed with the fast improvements I'm already seeing! Thanks
@@conorfallon9159 muscle confusion is a media lie. It does not exist. You wanna change your program because you're bored and don't like the grit of hard work progressive overloading the proven lifts. Stop looking for the easy way out.
@@Bacondood78 which calf and abb exercises would you recommend throwing into a workout and which ones for b? I am not good at making plans for workout. Also for now I will stick with this but would love to incorporate calisthenics into this as well.
@@benjaminwoodman I'm considering incorporating ab workouts too. The one I find the most effective is bicycle sit ups, you can start doing them with weights when you feel more comfortable. Also, long arm crunches, vertical leg crunches, roll outs and oblique twists are good shouts.
Sir, this is absolutely beautiful. But ine suggestion... Adding a video of warmup and cool down stretching will make this series perfect and no 1 on youtube as we are confused what should be the ideal stretching routine for this two plan given by you.
So just want to start off by saying that this and Jeremy’s workout “A” video are bar-none some of the best routine videos I ever seen. As with all his videos, he clearly spends a LOT of time to show each movement, source his reference material, etc. and he has done an incredible public service offering this as open-source material. Thank you sir - you ROCK!! But after implementing both routines for a couple weeks now, I can definitively say that "A" is a much harder routine than “B”... Both routines have (4) major compound movements up front along with (3) accessory movements towards the end, but I find that bench + squats + pull-ups + OHP's is MUCH more taxing on my CNS that the deadlifts + DB presses + Bulg. Squats + rows. For reference: my previous routine was the LEANGAINS program, which is basically RPT of the Big6, MWF, so very similar to Jeremy’s A&B routine movement-wise. That said, I am totally gassed halfway through “A” and not nearly as much at the end of ”B”. Is this intentional or do I just need to adjust? I’m going to stick with it for a couple weeks or so before I make any tweaks, but I’m somewhat inclined to swap out the rows from workout “B” with pull-ups or OHP’s from workout “A”, cause the latter two are much more taxing movements IMO and moving one or the other to “B” could help balance the scales a bit I think. That said, I don’t want to screw up the muscle programming that Jeremy clearly seems to be incorporating, so not sure if the above substitution is acceptable or I should just leave it as-is… Any thoughts??
Thank, Jeremy i've just started your program. Had to get a taxi after training because i coudl not walk out from the gym.... I didn't expect that bulgarian split will have such a toll on my legs. Then again it is my first time doing legs in the gym so....
I'm going to try these workouts out, although I don't have a gym membership or anything so it's difficult to do some of these. But thankfully I do have dumbbells at home so I'm going to see how much progress I can make. Thank you for giving us a full workout routine!
I watched both videos A and B workout. I used to train by your upper and lower body program workout, now i'm switching to these. Your tutoring is awesome. Detailed, clear and trustworthy. Keep up the good work!
So I couldn’t figure out why my Bulgarian split squat felt good on my right leg but unbalanced on my left until one day it hit me. I was holding the dumbbells different for each leg. What I like to do is hold the active leg side dumbbell parallel to the leg but move the off leg side dumbbell as close to my quad as possible and rotate it in 45 degrees. It should look something like this where the slashes are DBs / (leg) | / (leg) | This puts the center of gravity right over the pressing muscle which minimizes moment. (Moment is what makes you unbalanced) So all you gotta do is focus in on that quad and stop worrying about falling over or fatiguing isometric stabilizers. Just wanted to get my thoughts out there since I believe it’s a common problem but I’ve never seen it addressed when someone recommends the exercise.
BRO YOU CRACKED THE CODE. I just tried it then and the balance was good. Do you mean active leg: dumbbell is over the quad at the knee? And other dumbbell is on the inside of the active quad near your JOHNSON?
you can also do what I do sometimes.. hold one heavy db, and hold a stick in the other hand for balance. Be sure not to pull on the stick to cheat, unless you want to at the end to add a few more reps.
I have to try that! I have a bad knee, and am constantly off balance. I've been forced to perform the exercise with one dumbbell and have my other hand dragging along a wall. Thanks for the idea!
Jeremy, your channel along with Jeff Nippard's are helping me out something fierce. Your info is always precise, clearly stated, well-backed and for that I want to say a huge thanks!! Please keep putting up the great content and live well. Happiness to you and your team.
Just started back going to the gym and i use this and Work Out A as my weekly routine Monday i do Work Out A then rest day Wednesday Work Out B then rest day Friday I max out and do Work Out A and B then two rest days and repeat Monday... Thanks for the motivational video... feels good to be back in the gym
i have watched many, many videos, attended tutorials and read the leading books on this subject, however, this is by far probably the most informative, well presented, carefully edited, easy to follow and comprehensive explanatioin/demonstration of the art of weight training as i have had the pleasure to watch and listen. as a bonus the guys voice is easy on the ear. many thanks for taking the trouble and time to put this together. the supporting reports and analysis of the effective excercises to choose lends a great deal of credibility to what you are presenting. i loved it.
hey jeremy I've been following your channel for a long time just to get motivation to go to the gym. And this time you got me lol Do you recommend any cardio in the rest days for people who want to loose weight as well as get stronger? Thank you for all your high quality content.
Make sure u don’t get fatigue. Loosing weight takes time and effort. It’s not a quick fix thing, it’s a journey that u should enjoy. Somethings that I found easy to loose weight but don’t take very long to do and are most likely to not give you fatigue are ten minutes of jump roping everyday, fasting for 16 hours and eating for 8, bike riding for about 30 or more minutes, and walking for about 30 - 60 minutes or more. U can use these altogether, or just some in conjunction with others, i recc fasting (it had the fastest results for me), and jump roping (if this can fit you lifestyle). You can bike ride on days u excersize, as well as walk after your workout if that suits your lifestyle.
After a year you’ll plateau, and you’ll have to switch it up. But in 2019-2020 I did this workout and shedded a ton of weight while adding muscle. Went from 210 to 197 lbs before COVID hit. Currently on the plan and in a month I’ve gone from 220 to 206 since April 18th. Definitely getting stronger and mixed with HIIT and running on off days. Also diet is important but it’s a great plan to follow.
I can never find the perfect workout routine for myself. Like, this workout is like 99% what I need, but it doesn’t include hip thrusts. If I don’t isolate my glutes, my squats plateau really quickly. And front squats. I don’t want to give up my athletic ability to front load a lot of weight. Now I have to either add those in or switch something out for them… thank you anyways though. This is the best I’ve found so far. For some reason after over a decade of lifting + weighted calisthenics, I overthink every routine I make for myself.
That's why you need to learn how to program. Forget about A/B and add a C day if you still want to do full body workout. It gives you more flexibility.
I gotta say that this way of weight lifting has been enjoyable because it adds variety to my routine rather than just doing one body part (bro split)which I've been doing for the longest time as I lift heavy. I used to hate doing dead lifts but doing it this way for some reason changes that, weird because depending on the week I'm doing it twice a week. A lot of times, I split the workout over two days due to time restraints, so I split it in half.
i was wondering, did we have to do only these exercise or we can add some of our's favourite? coz, arms are little covered in my opinion... what do you think ?
@@tylerdurden8640 your biceps are activated when working on your back and your triceps while working your chest, so adding a lot more arm exercises in theory wouldn't do much
Thank for the science based research videos Jeremy! I use your videos to help balance my group lifting classes out when I’m having trouble thinking of exercises to combine and why. The explanations you give are so easy to understand rather than textbook explanations. I find myself repeating you when members ask me questions about targeted muscles when we change positions to target a similar muscle group. You have taught me so much!!!! I am now hoping to get my personal trainers license (took the test yesterday). I watched almost all of your videos to learn more about the complicated concepts during my studying. You are brilliant and make a complex system easier to comprehend. Thank you!
The amount of reps is dependant on what you're training for. For example, if you're training specifically for hypertrophy you will choose a weight that allows you to almost or reach failure between 6-12 reps. However, if you're training for muscular endurance you will chose a weight that allows you to reach that point between 15-20 reps.
He didn’t, but make sure to learn how to engage your core because a lot of tougher exercises like deadlift and squats need core engagement to avoid an anterior pelvic tilt. Also learning hip hinge its highly important prior to attempting these tougher exercises for beginners
@Nob0dy I know you didn't ask me but personally i would recommend applying at least these two exercises during your Workouts A and B, which are; 1.- Hanging Leg Raises for Abs: Because doing them properly activates your entire mid-section and lower abs. You can also add an extra 2 or 3 sets of Twisting Hanging Leg Raises to activate your Obliques. 2.- Weighted Crunches: Because they activate the upper abs. And for Obliques activation you could add too 2 to 3 sets of Weighted Russian Twists. That's what I've been doing following the Whole Body Workout Routine in this video for the abs, you can do exercise 1 for Workout A for example, and do exercise 2 for Workout B. Hope this helps!
Dude, I love your explanations. You show illustrations that highlight muscles groups. This is important to a lot of beginners who may want to workout but not familiar with basic anatomy and exercise science. Then you follow up with rationale for exercise and research. Straight forward, to the point.
I can't download the pdf. There are lines saying that you have to fill some information, but no filling boxes or any button. Anyone facing the same things, please recommend. Thank you
Truly the most informative fitness content out there! Thank you for the amazing information and striving to grow the quality of an already impressive product (The new details and visuals are great). You have completely changed the way I think of this vehicle that is our body. I look forward to all your future content and projects!!
Thanks, I'm trying your AB right now, have just started. Need a change, have done various workouts in the past few years, split, fbw, push-pull, other AB workouts and the bottom of the line is they all work. The key is to change it from time to time to provide new muscles movement, even if theoretically it's the same muscle trained. And increase the load, I prefer more repetitions, works better for my goal. That makes a big difference. We''ll see about your plan, I've started at advanced level and I mix it with calisthenics work out so it's like A C B D where A and B is your work out and C and D is calistehnics. It'll be easily noticable if I gain strength thanks to it. I'll give it a month or two. Very informative channel, btw. Good work.
I really appreciate the PDF you shared. The results I'm getting has been notable in just a couple of weeks. I was over working and doing certain things incorrectly. 💪 GAINS!!! More power to you Jeremy.
The wait is finally over! Here’s the PDF: builtwithscience.com/workout-b-pdf/ . Thanks for your patience everyone. I put in A LOT of effort into this video so please do me a few small favours by giving the video a like, leaving a comment, and subscribing if you have yet to do so! I’d also appreciate a follow on IG where I posted more informative content: instagram.com/jeremyethier/ . Now go put this workout into action and tag me on IG sharing how you liked the workout!
Thank you so much! Im beginner in this game. So helpful.
Yes been waiting for this 👍🏻
Thanks!!!
Thanks I didn’t know what to do on the other days
Thank you ! 62 and getting stronger thanks to you and doing right!
Barbell deadlift 0:55
Incline dumbell press 1:52
Chest supported row 2:59
Bulgarian split squad 4:32
Dumbell literal raise 5:33
Incline dumbell kick 6:29
High to low cable crossover 7:05
.
this needs more likes,thanks bro
Thanks
Thx bro bro
@GM 99 its in lbs
Next time just put 20s extra seconds somewhere in the video to reach the extra revenue on RUclips, I'm sure everyone will understand, love your videos bro keep it up!
pretty amazing a guy who puts out some of the best content on youtube is one of the only ones who doesnt do this while theres guys who put next to no effort and will make the video run sometimes an extra 2 minutes of nothing
absolutely, he puts a lot of hard work into these videos for us and definitely deserves the extra revenue.
I agree! Such a wealth of info! Would love to give back any way shape or form. Do you by any chance accept crypto?
@@agent0128 hello do you know any way I can gain financial freedom via crypto?
@@yallaretrippin7947 lol are you talking about @BroScienceLife?
This really works. I’m 35, and I’ve been doing it for a month now, and I haven’t looked and felt this strong since I was a teenager. Thanks.
Are you still doing it? Just started Workout A two days ago. Starting Workout B today. I'm excited to have a good plan to go off of.
@@nickaroni87 how u doin?
@@nickaroni87 how has the workout been
@@diamondcosby4468 I was going good until we locked down last March/April. All of our gyms closed for awhile as well and now I blame Covid for my laziness🤣🤣 but while I was doing it, it was great. This guy knows what he's talking about and I need to get motivated into going again
That is great to know. Thank you for sharing.
This is probably one of the highest quality youtube channels on fitness. I really like the fact that you explain how the exercise mechanics affect the muscles used. Also the citations really give credibility. Keep it up!
So i started on this workout 1 week ago, along with workout B. I go 3 times in a week, and I alternate between workout A and B every time I go to the gym. How is the workout? Sine you have done it for longer, would you recommend it? Have you gotten some good results?
@@volted_blitz8230 hey bro I know this is literally 2 years later but can u let me know if u still do this. What changed happened?
@@gd8630 I have been doing it for a year and it has worked out great for me. I went from 52kg to 63kg in a year but I gained a little fat since I was clean bulking for a year straight and I then maingained and stayed at 63kg while losing fat. 10/10 workout and I highly recommend it.
@@gd8630 Keep in mind I was quite inconsistent with the workout but I have recently gotten more consistent and in just a week I can see the gains.
@@lachlanB323 bro that sounds great. To be honest I’ve been doing this for almost two weeks and I have just a little fat on my stomach. Would doing this workout kinda like make my stomach more flat over time do you think? Or would I have to do other also
Shout out to all the guys who were patiently repeating Workout A in anticipation for the release of Workout B.
Thanks for the upload.
This is probably one of the highest quality youtube channels on fitness. I really like the way that you explain how the exercise mechanics affect the muscles used. Also the citations really give credibility. you're amazing
Workout B:
Barbell deadlift
Dumbbell Incline Press
Chest supported row/inverted row
Bulgarian split squat
Dumbbell lateral raises
Accessories:
Incline db kickbacks
Hi to low cable cross overs
Angelo Bernardo do you increase the weight every set?
no abs???
I 'm a beginner but I have workout out for 12 weeks 2 years ago.So is this workout for me !! Plus workout A and B how they should be followed!
Can we just do A B A B A B? No rest days? Pls answer
@@drivenchy one of the main goal of full body workout is to get more time for rest. Rest time is just as useful if not more than the workout itself.
Love this. As begginer who has literally never been in a gym, it is really helpful to not just be shown what exercises are good, but also to be told what to do when. It really takes out the mystery.
yes but dont forget calves, abs or triceps
I've been going through a break up and watching your videos help me motivate myself go to the gym
This is the one we've been waiting for! An amazing video as always, huge thanks Jeremy!
Nice how you can watch 9 minute video within 30 seconds
Bulking now?
Where's the workout A?
why non of the workout include any exercise for lower back?
@@GeloEd ruclips.net/video/5JmWguyvu7Y/видео.html
These science based workouts look so effective wish I started off with this when I first started lifting. Keep up the great videos man!
Dude you rock. You should be proud of what you have built here. Helping ppl in the process. Good man.
Jeremy, no one compares to you. THANK YOU for all of this organized, easy to understand, science based information. You have helped me work smarter not harder in the gym. 🙏🏼🙏🏼
I’m a female turning 66 next week and I am still recovering from hip and knee replacements. I’m totally going to do these workouts!!!
Im a science enthusiast and decided to start hitting the gym. Im glad that I have encounter one of your videos containing science proofs to your routines. Now Im a proud subscriber of you.
This is a good routine. With Excellent Content
Remember that when doing full body workouts, that exercise order is just as important as the exercises. You can skip a day and still get in all your workouts for the week. So workout on Mon, Thurs, Sun. or Mon, Wed, Sat.
The only things i would change with this routine is the exercise order:
1. Incline Dumbbell Presses or Incline Barbell Presses. You can do either the Rows first or the Incline Benching First. Deadlifts 3rd though.
2. Chest supported rows/Inverted rows. You can place your feet on a box to make the exercise harder. You can wear a weight vest also to add weight for the exercise.
3. Deadlifts. This is the most taxing exercise of both workout A and B. It is the hardest exercise to recover from also. You put the most taxing exercise in the middle of a full body workout. If you do Deadlifts first and max out, You still have 6 exercises to get through, 3-4 sets each. That is not too appealing and the reason why most people say they can't get through a full body workout.
4. Split squats, You are doing a single limb exercise which most people are stronger with. Doing a single limb leg exercise, also helps you recover from the Deadlifts you just completed. You also know i am done with my lower body and have given my upper body time to recover.
5. Lateral raises, Just remember to lean slightly forward and control the weight going up and down, when doing this exercise.
6. Cable flys, Hold the cable at the crossover point for a 1 or 2 second count. Enjoy the burn.
7. Tricep Kickbacks, Even though i feel this does not hit the longhead of the triceps fully. And most people can't use heavier weight because you can't keep the arm up at that angle. This is the last exercise. The Long head of the Triceps is the largest muscle of the 3 tricep muscles. I feel you need to load up the heavy weight with this muscle. So overhead tricep extensions with a Barbell or Dumbbells is a better choice in my opinion.
Overall a very good Full body workout to go with Workout A. Bring a log book to keep track of the weights that you are using on every exercise. You have to add weight and reps to progress and get stronger. As you get stronger you will get bigger. Eat well and get good sleep also
see ya at Blaha's commenting of this vid
@@XrictosTkd Ok, of course I will comment when the trolls start talking crap about Jeremy.
No need for them to say this person is weak, when they don't have one video showing how strong they are. Lol
What progression scheme do you recommend people use for these full body workouts?
@@undercovermc Hi, first I would recommend figure out what weight to use to start with. This will take a couple of workouts. So bring a log book or your phone so you can put in all the weights amounts you use.
The progression should be to add 5-10lbs a week. Or add a rep every workout. When you add 10lbs the reps will drop a bit. Nothing wrong with that though. You work on adding a rep or two per workout. No drop sets. Or forced reps.
Your workout log will be very important, so log everything. Every rep. How you felt. Did you eat good before your workout. Did you get enough sleep the night before.
@@72Dexter72Manley72 well they are right though :(
This works... I was a complete newbie.....Truly benefitted. I even purchased their custom program. Recovered from an injury and as on dayI am stronger than ever I was in my entire life❤
Thank you Jeremy Ethier and Team BWS.... You guys have literally guided me into this fitness World holding my hands like a baby
Amazing editing coupled with some great exercise tips. Quality content bro 💪🏽
Can we just do A B A B A B? No rest days? Pls answer
@@drivenchy No, you need to have a rest day in-between. But you can do Abs and calves on rest days.
@@alanscarrott You also can do triceps.
I haven’t weighed myself yet but when I do I will let you know my progress, but I will tell you ever since I started your workouts I have been able to move quicker and not get winded as fast in my day to day life. Thank you so much man I do appreciate the amount of work you put into these videos I’ve learned so much since starting. Honestly you are the best coach on RUclips and I definitely support your work ethic thank you for the knowledge
U was supposed to let us know
By far the most informative and well researched fitness videos on RUclips
Forgot abdominals 👀
Dude you gave me EXACTLY what I was looking for. About to start this journey, thank you for all this information you’re the best!!
How do you deal with one arm being stronger than the other?
@@reebok7317 stop the wackin’ man 😂😂
I feel you must be appreciated for your effort and I will try my best to explain why I know so.
1. Research papers are the ultimate way to provide facts today. Its used in almost every professional industry. The time you spent reading these bulky papers in order to give us the necessary proof shows, if anything, is the enormous passion you have towards fitness and your RUclips Channel.
2. Your explanations are very simple to understand and your videos are excellently edited & presented for everyone so we can effectively learn and apply.
3. You provide free PDFs that are excellently summarized as an easily accessible reference when working out.
4. How is this all free, I get the views and rewards but I mean, the content is freeee??
Going to start this tomorrow. Wish me luck boys, let's get them gains 💪
How's it going, I'm looking to start this as well
@@axelledezma582 Still sticking to it. The gains are coming in slow and steady. Ran this through my fit friends, and they said it's a good workout. Gotta progressively overload, that's the key
@@oscarma15 giving it a shot💪
Do you have results?
can you share more info
I’ve never clicked on a video so fast like dang. Let’s go Jeremy!
So i started on this workout 1 week ago, along with workout B. I go 3 times in a week, and I alternate between workout A and B every time I go to the gym. How is the workout? For those of you that have done it for longer, would you recommend it? Have you gotten some good results?
The most anticipated video of 2019
I've been watching you for a while and your quality has gone up ten folds, respect the grind
Great video! Can you make a video on the “rest day” exercises, like abs, calfs, and so on? Like ones that you would say are fine to do on a rest day and that will adequately address the areas that are lacking
I thought "rest day" means laying on the bed, eating chips and watching Netflix.
Jesus Christ, that Bulgarian Split kicked my ass. The whole workout did. Great stuff!
I liked the added editing of the pause view showing the muscular view with the naming and identification; really helps the learning process.
After months of struggle I've finally found this guy and his workouts are both really practical but also accessible. I love the vibe he gives and he seems credible. I'm gonna try his workouts and hope they help me reach my goals too!
Can you let us know about the results, it's my first week and would like some motivation by reading successful stories
@@ahmedchahid9105 Any updates? 🤣
@@mido3ontheway yo I can't believe it's been a year. Well, I had to stop working out. I've been busy with work but I'm going to get back on track in one month time.
@@ahmedchahid9105 Times goes by so fast. Hope everything is fine with you my man. Best of luck in life.
@@mido3ontheway thanks man. I don't think this is a coincidence. Can you imagine? Just before you commented here I was checking the plans A and B
Thank you Jeremy!! I think this video came at the right time because I was struggling with my workout schedule to achieve an overall growth for my body. 3 days a week while alternating both Workout A and Workout B is godsend!! Please keep it up! 💪 Most of my growth in these 5 months is because of you!
Today is a good day and much better with new BOMB from Jeremy🙏🙏 Yeeees sir!!!
Thank you for making videos where beginners like me don't feel so intimidated by your presentation. I like everything calm like these vids.
I was doing the A workout all these weeks of waiting 😂😂😂
Abdellaoui Oussama me too 🤣🤣🤣
It started to get really boring
Ur not alone!!! 😂😂
Did A for a week and yes, i was fatigued on Friday. Took a break until B is out. Studies show you should rest sometimes... Ok that was a poor JE imitation, I'll see myself out! 😊
Where's the workout A? Can you send the link?
Great video because 1) it's backed up by peer-reviewed articles and 2) it visually explains what you're working out and why
Hell yeahhhhhh, love your uploads. It's my Birthday today and I can't wait to put this workout to work in the gym 💪😎
Happy birthday
Happy birthday, Black Lung
Happy birthday, mine is tomorrow!
Notigang
Thank you, everyone! And yeah, fuck Micah lol
bro i gotta say i’m loving this channel. I’m 5’6 185 lbs 20 years old. i used to be very active, i’m gonna run this with a calorie deficit (around 2200 a day). and i will keep y’all posted here.
it also works out perfect bc i have a 30min walk to class (and 30 min back) on M W F.
So i’ll get some nice light cardio in on workout day as well.
How's it going?
Can you do a video on hip flexor pain causes and exercises that we can do to fix it cuz I've pain in my hip flexors when i squat or do other movements, if you have same problem leave alike, and thanks Jeremy for the workout we love you :'D
Idk
Athlean X has a good video on hip flexors
Tried Workout A for the first time yesterday , will go ahead with B next Monday! You sure put a lot of research here jefe, thank you very very much, this looks like a super cool fullbody routine to stick to for some time! ⭐️⭐️⭐️
Hi Jeremy - I've just started watching your training videos and have incorporated the exercises within my daily gym workout plan. I am amazed with the fast improvements I'm already seeing! Thanks
A
Barbell Bench Press: 3-4 sets of 6-10 reps
Barbell Back Squat: 3-4 sets of 6-10 reps
Pull-Ups: 3-4 sets of 6-10 reps
Lying Hamstring Dumbell Curls: 3-4 sets of 10-15 reps
Standing Overhead Press: 3-4 sets of 6-10 reps
Face Pulls: 3-4 sets of 10-15 reps
Drag Curls: 3-4 sets of 8-10 reps
B
Barbell Deadlift: 3-4 sets of 6-10 reps
Incline Dumbell Press: 3-4 sets of 6-12 reps
Bulgarian Split Squat: 3-4 sets of 6-10 reps
Chest Supported Row OR Inverted Row: 3-4 sets of 6-12 reps
Dumbell Lateral Raises: 3-4 sets of 10-15 reps
Incline Dumbell Kickbacks: 3-4 sets of 10-15 reps
High to Low Chest Cable Flies: 3-4 sets of 8-10 reps
I'd love to see a "C" and maybe even "D" full body workout variations. Thanks for this.
Not neccesarry. Workout A and B covers everything you need for full body development and adding more just complicates things
@@rustyblade9366 yeah but from what I know we need to "confuse" our muscles once in a while instead of literally doing the same exercises for decades
@@PrimusInvictus wrong
@@joshwilliams6517 no he’s got a point. It’s more effective to switch up your split or workouts every once in a while.
@@conorfallon9159 muscle confusion is a media lie. It does not exist. You wanna change your program because you're bored and don't like the grit of hard work progressive overloading the proven lifts. Stop looking for the easy way out.
literally the best / most reliable fitness youtuber
Appreciate all the effort you put into these videos Jeremy. Keep up the awesome work!! 👌🏽
a fitness guru that actually helps us! keep this up!! thank you again jeremy!!
full body workout
without calves and abs workout
but i fallow your workout routines i realy enjoy A and B workout
thanks a lot from ATHENS ,GREECE
malik ivan I think you can figure out where to throw in a calf and ab set, it’s not rocket science
@@Bacondood78 which calf and abb exercises would you recommend throwing into a workout and which ones for b? I am not good at making plans for workout. Also for now I will stick with this but would love to incorporate calisthenics into this as well.
@@benjaminwoodman I'm considering incorporating ab workouts too. The one I find the most effective is bicycle sit ups, you can start doing them with weights when you feel more comfortable. Also, long arm crunches, vertical leg crunches, roll outs and oblique twists are good shouts.
Sir, this is absolutely beautiful. But ine suggestion... Adding a video of warmup and cool down stretching will make this series perfect and no 1 on youtube as we are confused what should be the ideal stretching routine for this two plan given by you.
Brilliant Jeremy! Just viewing your wonderfully researched and executed videos gets me psyched to work out.
So just want to start off by saying that this and Jeremy’s workout “A” video are bar-none some of the best routine videos I ever seen. As with all his videos, he clearly spends a LOT of time to show each movement, source his reference material, etc. and he has done an incredible public service offering this as open-source material. Thank you sir - you ROCK!!
But after implementing both routines for a couple weeks now, I can definitively say that "A" is a much harder routine than “B”... Both routines have (4) major compound movements up front along with (3) accessory movements towards the end, but I find that bench + squats + pull-ups + OHP's is MUCH more taxing on my CNS that the deadlifts + DB presses + Bulg. Squats + rows. For reference: my previous routine was the LEANGAINS program, which is basically RPT of the Big6, MWF, so very similar to Jeremy’s A&B routine movement-wise. That said, I am totally gassed halfway through “A” and not nearly as much at the end of ”B”. Is this intentional or do I just need to adjust? I’m going to stick with it for a couple weeks or so before I make any tweaks, but I’m somewhat inclined to swap out the rows from workout “B” with pull-ups or OHP’s from workout “A”, cause the latter two are much more taxing movements IMO and moving one or the other to “B” could help balance the scales a bit I think. That said, I don’t want to screw up the muscle programming that Jeremy clearly seems to be incorporating, so not sure if the above substitution is acceptable or I should just leave it as-is… Any thoughts??
Thank, Jeremy i've just started your program. Had to get a taxi after training because i coudl not walk out from the gym.... I didn't expect that bulgarian split will have such a toll on my legs. Then again it is my first time doing legs in the gym so....
I'm going to try these workouts out, although I don't have a gym membership or anything so it's difficult to do some of these. But thankfully I do have dumbbells at home so I'm going to see how much progress I can make. Thank you for giving us a full workout routine!
Going to start doing this tomorrow. Amazing video as always, thank you!
So much value in all your videos. Seriously think you are the best fitness youtuber out there. No BS just science
Love your videos! Best fitness channel on RUclips! Keep it up dude!💪
I watched both videos A and B workout. I used to train by your upper and lower body program workout, now i'm switching to these. Your tutoring is awesome. Detailed, clear and trustworthy. Keep up the good work!
Please a Push Pull Legs Workout 6-Days!
Mandeep Singh I think he’s already done it? Check out his videos, I’m sure he has a push/pull/legs workout plan
Sam Cranmer I have almost gone through all his videos. I didn’t find any PPL workout! :-(
Check Jeff nippard's channel
Jeraisy Bernal For about 2 months i have been following his workout , just i needed a change! :D
@@mandeep6058 hi, are we related?
Good man giving these programs for free
Worth the wait Thank you so much.
Supashya Roy Chowdhury
for a hardgainer like myself, it's the best type of workout. I like how you structured it.
So I couldn’t figure out why my Bulgarian split squat felt good on my right leg but unbalanced on my left until one day it hit me. I was holding the dumbbells different for each leg.
What I like to do is hold the active leg side dumbbell parallel to the leg but move the off leg side dumbbell as close to my quad as possible and rotate it in 45 degrees. It should look something like this where the slashes are DBs
/ (leg) |
/ (leg) |
This puts the center of gravity right over the pressing muscle which minimizes moment. (Moment is what makes you unbalanced) So all you gotta do is focus in on that quad and stop worrying about falling over or fatiguing isometric stabilizers.
Just wanted to get my thoughts out there since I believe it’s a common problem but I’ve never seen it addressed when someone recommends the exercise.
BRO YOU CRACKED THE CODE. I just tried it then and the balance was good.
Do you mean active leg: dumbbell is over the quad at the knee? And other dumbbell is on the inside of the active quad near your JOHNSON?
That’s pretty much it, glad I can pass this on since it personally bugged me for months.
you can also do what I do sometimes.. hold one heavy db, and hold a stick in the other hand for balance. Be sure not to pull on the stick to cheat, unless you want to at the end to add a few more reps.
I have to try that! I have a bad knee, and am constantly off balance. I've been forced to perform the exercise with one dumbbell and have my other hand dragging along a wall. Thanks for the idea!
6:14 how often should I change that?
Jeremy, your channel along with Jeff Nippard's are helping me out something fierce. Your info is always precise, clearly stated, well-backed and for that I want to say a huge thanks!! Please keep putting up the great content and live well. Happiness to you and your team.
Notification squad is in the building💪
Just started back going to the gym and i use this and Work Out A as my weekly routine Monday i do Work Out A then rest day Wednesday Work Out B then rest day Friday I max out and do Work Out A and B then two rest days and repeat Monday... Thanks for the motivational video... feels good to be back in the gym
Jeremy in a big fan
My 2 cents is for u to do some forearm and neck exercises it'll finish of Ur physique and make u look bigger overall
i have watched many, many videos, attended tutorials and read the leading books on this subject, however, this is by far probably the most informative, well presented, carefully edited, easy to follow and comprehensive explanatioin/demonstration of the art of weight training as i have had the pleasure to watch and listen.
as a bonus the guys voice is easy on the ear. many thanks for taking the trouble and time to put this together. the supporting reports and analysis of the effective excercises to choose lends a great deal of credibility to what you are presenting. i loved it.
hey jeremy
I've been following your channel for a long time just to get motivation to go to the gym. And this time you got me lol
Do you recommend any cardio in the rest days for people who want to loose weight as well as get stronger?
Thank you for all your high quality content.
Make sure u don’t get fatigue. Loosing weight takes time and effort. It’s not a quick fix thing, it’s a journey that u should enjoy. Somethings that I found easy to loose weight but don’t take very long to do and are most likely to not give you fatigue are ten minutes of jump roping everyday, fasting for 16 hours and eating for 8, bike riding for about 30 or more minutes, and walking for about 30 - 60 minutes or more. U can use these altogether, or just some in conjunction with others, i recc fasting (it had the fastest results for me), and jump roping (if this can fit you lifestyle). You can bike ride on days u excersize, as well as walk after your workout if that suits your lifestyle.
The amount of work you put into this is crazy! So exited to try this workout
If anyones been doing this for a year can you please give your current results, I just wanna see how it is going
After a year you’ll plateau, and you’ll have to switch it up. But in 2019-2020 I did this workout and shedded a ton of weight while adding muscle. Went from 210 to 197 lbs before COVID hit. Currently on the plan and in a month I’ve gone from 220 to 206 since April 18th. Definitely getting stronger and mixed with HIIT and running on off days. Also diet is important but it’s a great plan to follow.
I can never find the perfect workout routine for myself. Like, this workout is like 99% what I need, but it doesn’t include hip thrusts. If I don’t isolate my glutes, my squats plateau really quickly. And front squats. I don’t want to give up my athletic ability to front load a lot of weight. Now I have to either add those in or switch something out for them… thank you anyways though. This is the best I’ve found so far. For some reason after over a decade of lifting + weighted calisthenics, I overthink every routine I make for myself.
That's why you need to learn how to program. Forget about A/B and add a C day if you still want to do full body workout. It gives you more flexibility.
Can you do the same video but for push pull leg routines
I gotta say that this way of weight lifting has been enjoyable because it adds variety to my routine rather than just doing one body part (bro split)which I've been doing for the longest time as I lift heavy. I used to hate doing dead lifts but doing it this way for some reason changes that, weird because depending on the week I'm doing it twice a week. A lot of times, I split the workout over two days due to time restraints, so I split it in half.
Push/pull workout please?
Me jamie212 go with the full body workouts man, way better recovery
@@sebastiaanultee2330 PPL or Push Pull Leg offers better specification than a full body so it depends on what OP wants
Sebastiaan Ultee fullbody and upper and lower are great tbh
I consider myself lucky to a lot of things in my life. Finding your channel is one of them
I will test this for the next 3months, then I will come and tell how it worked out
i was wondering, did we have to do only these exercise or we can add some of our's favourite? coz, arms are little covered in my opinion... what do you think ?
.
@@tylerdurden8640 your biceps are activated when working on your back and your triceps while working your chest, so adding a lot more arm exercises in theory wouldn't do much
How Far ?
How is it going so far?
Idk why but reviewing this before I go workout helps out so much.
been waiting for this
There are no exercises to lose belly fat in this workout.
Thank for the science based research videos Jeremy! I use your videos to help balance my group lifting classes out when I’m having trouble thinking of exercises to combine and why. The explanations you give are so easy to understand rather than textbook explanations. I find myself repeating you when members ask me questions about targeted muscles when we change positions to target a similar muscle group. You have taught me so much!!!! I am now hoping to get my personal trainers license (took the test yesterday). I watched almost all of your videos to learn more about the complicated concepts during my studying. You are brilliant and make a complex system easier to comprehend. Thank you!
Is just simply "activating" muscles like triceps and biceps is enough for them to grow? Aren't we supposed to work those muscles till failure?
no, fuck em
its right before muscle failure
The amount of reps is dependant on what you're training for. For example, if you're training specifically for hypertrophy you will choose a weight that allows you to almost or reach failure between 6-12 reps. However, if you're training for muscular endurance you will chose a weight that allows you to reach that point between 15-20 reps.
Best fitness videos on RUclips. Also cover how to deal with muscle imbalances. It’s something that I’m struggling with.
Finally, this made my day!
But what about calves and abs?
And traps?
Very generous of you to release this! Can't wait to start this new regime.
9:42 video length, respect
I was laying in bed when I saw you dropped workout B and now Im on my way to the gym to try it. Thanks for the great workout👊🏻
I don't know if it is just me but i think that he didn't include abs exercises in neither Workout A nor Workout B at all.
He didn’t, but make sure to learn how to engage your core because a lot of tougher exercises like deadlift and squats need core engagement to avoid an anterior pelvic tilt. Also learning hip hinge its highly important prior to attempting these tougher exercises for beginners
@Nob0dy I know you didn't ask me but personally i would recommend applying at least these two exercises during your Workouts A and B, which are;
1.- Hanging Leg Raises for Abs: Because doing them properly activates your entire mid-section and lower abs. You can also add an extra 2 or 3 sets of Twisting Hanging Leg Raises to activate your Obliques.
2.- Weighted Crunches: Because they activate the upper abs. And for Obliques activation you could add too 2 to 3 sets of Weighted Russian Twists.
That's what I've been doing following the Whole Body Workout Routine in this video for the abs, you can do exercise 1 for Workout A for example, and do exercise 2 for Workout B.
Hope this helps!
@Nob0dy look up athlenex on youtube. he just came out with a new video for abs. it's really educational
Dude, I love your explanations. You show illustrations that highlight muscles groups. This is important to a lot of beginners who may want to workout but not familiar with basic anatomy and exercise science. Then you follow up with rationale for exercise and research. Straight forward, to the point.
I can't download the pdf. There are lines saying that you have to fill some information, but no filling boxes or any button. Anyone facing the same things, please recommend. Thank you
Once you put in your name and email go to your emails and it should be there
Yes what Chris said.. But if you're not getting the options to fill, send your email here I'll mail you
Finally workout B
You just save another life my man! I appreciate all the great videos you make! Keep it up!
Almost at 1m subs💪
Truly the most informative fitness content out there! Thank you for the amazing information and striving to grow the quality of an already impressive product (The new details and visuals are great). You have completely changed the way I think of this vehicle that is our body. I look forward to all your future content and projects!!
Is it recommended to include abs and lower back training on top of the workout A&B or do those muscles get enough attention by the excersises shown?
I super set Workout A with Abs and Workout B with arms
7:57 'You can also add calves or abs in your rest day'
Thanks, I'm trying your AB right now, have just started. Need a change, have done various workouts in the past few years, split, fbw, push-pull, other AB workouts and the bottom of the line is they all work. The key is to change it from time to time to provide new muscles movement, even if theoretically it's the same muscle trained. And increase the load, I prefer more repetitions, works better for my goal. That makes a big difference. We''ll see about your plan, I've started at advanced level and I mix it with calisthenics work out so it's like A C B D where A and B is your work out and C and D is calistehnics. It'll be easily noticable if I gain strength thanks to it. I'll give it a month or two. Very informative channel, btw. Good work.
The dislikes are the people who pour the milk in firstp
Yeah buddy, they probably wipe their ass before they shit! 😂
This guy knows what he is talking about.. Thank you so much for this!
Since the Gyms are closed, how can "High to low cable crossover" be substituted? With Barbell Butterflies or what would u recommend?
I have the same question, did you find an answer?
I really appreciate the PDF you shared. The results I'm getting has been notable in just a couple of weeks. I was over working and doing certain things incorrectly. 💪 GAINS!!! More power to you Jeremy.
Thank you for this great workout. I am using the A and B, but I also would like to integrate Hipthrust. Which day would that be the best?
Man, quality on this videos is fucking awesome, you’re getting better on every video
Do you recommend this to beginners?
Yes
Great video! No clickbait. No bs. Just straight to the point. That J-Money 💯