The #1 Full Body Routine to Build Muscle and Lose Fat

If you want to build every major muscle with just 6 exercises, a full body split is the way to go. Full body workout plans not only boost growth by training each muscle multiple times a week, but new research suggests they might also enhance fat loss. Five years ago, I shared a full body workout routine. But new research and hands-on experience have shown me how to make it even better. Today, I’m bringing you the upgraded version: a full body workout plan that includes 3 workouts per week — with as few as 6 key exercises per workout. I’ll walk you through all 3 workouts in the full body workout program, breaking down each exercise with science-backed tips. And the best part? You can try this entire routine for free on my new app.

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Timestamps:
0:00 - Full Body Routine Overview
0:42 - Full Body Workout A
8:10 - Full Body Workout B
12:12 - Full Body Workout C
17:36 - Download The Routine

To kick off Workout 1 of our full body workout plan, we’ll target the upper chest with the incline dumbbell press for 3 sets of 8-12 reps. The incline dumbbell press is one of the best all-around chest builders. Next, we’re moving to the lower body with squats for 3 sets of 6-8 reps. Research shows they don’t just grow the glutes as effectively as glute-focused exercises like hip thrusts, they also strengthen and grow the quads, adductors, and even your lower back. Next we’re focusing on the mid and upper back muscles with the dumbbell chest-supported row for 3 sets of 8-12 reps. To squeeze out extra growth: once you’ve hit failure on your last set, try to get at least 3-5 more half reps in that bottom position. Next, the hamstrings. You'll want both a leg curl movement and a deadlift-type movement in your workout plan. Today, we’ll focus on the leg curl. And to finish off this full body workout, you have 2 options. If you're using dumbbells, perform a superset of lying incline dumbbell curls for the biceps, then go right into dumbbell overhead extensions shortly after. Repeat that for a total of 3 times. If you're using cables, you can do behind the body cable curls superset with overhead rope extensions.

Time for Workout 2 in our full body split. First up, the barbell bench press for 3 sets of 4-6 reps. Next, hamstrings with Romanian deadlifts for 3 sets of 6-8 reps. Then, lat pulldowns for 3 sets of 8-12 reps. Don’t forget: on your last set, push past failure by doing as many full reps as you can, then extend your set with 3-5 half reps in the stretched position to squeeze out extra growth. Next, 3 sets of walking lunges, aiming for about 6-10 reps per leg. To finish up Workout 2, we’ve got another isolation exercise superset with the side delts and abs. For the side delts, I’d recommend behind the body cable lateral raise with the cables set up 3-4 notches up from the bottom. After you’re done, we’ll immediately go into an ab exercise: reverse crunches. Repeat for a total of 3 times. 

Alright, that wraps out Workout 2 of our full body workout routine. Time for Workout 3. First, we have the seated dumbbell shoulder press for 3 sets of 8-12 reps. Next up, the dumbbell row, with 3 sets of 8-12 reps. Don’t forget. On your last set, push past failure by doing as many half-reps as you can in the stretched position to maximize growth. Next up, 3 sets of 10-15 reps of hip thrusts. An effective swap are dumbbell step-ups on a bench or platform. To finish off the quads for the week, we’re doing 3 sets of 10-15 reps of leg extensions. Next, we’re working the chest with 3 sets of 10-15 reps of flyes to compliment the pressing we’ve done earlier in the week. My preferred setup is a seated cable fly with a pad or foam roller between my back and the bench for a deeper stretch in the chest. Alright, to finish off the week, we’ve got our final isolation superset, starting with calf raises. For maximum growth, standing calf raises are the way to go. Once you’re done, move straight into reverse cable flyes to target the rear delts.

Repeat this superset for a total of 3 sets to wrap up your week of training (and week of full body workout routine).

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[adiksaff]

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

[TheVampireCafe]

I don't have the luxury of a gym, I can't afford the membership, I just have dumbbells and a bench, I'd love to see more specific dumbbell videos or just home exercise in general.

[baileym]

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!!

[alexmedina]

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 !

[MauricioAndrian]

So I completed a full quiz in your website just to be charged to download your app. Thanks, I really needed to waste my time. Kudos to your marketing team for losing a follower and winning a block.

[limphocyticpredominance]

Jeremy Ethier and Jeff Nippard have been my go-to YouTube 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!

[mbdrive]

As a 60 yr old getting back to losing weight and fitness as have lost muscle due to age.i want to thank the creator for this workout how it is explained and how to execute :)

[lexxon]

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

[TheGreenDiscipline]

I’ve been struggling to create a muscle-building routine, but thank God I found this video—it came at the right time.

[sopheaktrachhorn]

I really love this full-body workout and I do get a good result without have to stay at the gym every day

[pablocaldeira]

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

[chasenotchasing]

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.

[johnshepard]

Full Plan: Timestamp
Timestamp for workout QR code with his app

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

[shundashundalah]

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

[grounded]

This is exactly what i needed. I hate split workouts. This way if life gets busy and I miss a workout, no problem. Just keep going with the next routine. Also I like the variety and the optimal exercise choices in addition to the advise on rep ranges, working from a stretched position and half reps at the end. Pretty optimal for anyone just interested in general functional fitness in my honest opinion.

[charless.]

This video alone explains why this channel has 7m+ sub. Very well done.

[churchofclaus]

THIS IS THE BEST F--KING WORKOUT VIDEO I HAVE EVER SEEN THANK YOU.

[mcvitie]

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

[green_bobcat]

These visualisations showing how and which muscles contract with each exercise are SO helpful! Thank you!