The PERFECT Total Body Workout (Sets and Reps Included)

Constructing a single perfect total body workout is a challenge when you consider all of the muscle groups that you will need to hit in that workout. That said, I’m going to deliver exactly that in this video. If you want to try just a single total body workout routine if you are new to this type of training, then you will want to do the A workout. If instead, you want to adopt a more rigorous total body split workout routine, then you will want to pair this up with the B workout and perform them in alternating fashion on Monday, Wednesday and Friday.

First, it helps to discuss the benefits of total body workouts. This type of workout split allows you to train the bigger muscles of the body utilizing the more compound exercises. These are the exercises that lend themselves to increased strength at a faster pace and also help to coordinate multiple muscle groups into one action, making them more athletically based and functional.

Given the fact that science will support the fact that stimulation and re-stimulation of a muscle every 48 hours produces the most amount of muscle growth with the least amount of wasted time, you will find that total body workouts take advantage of this. By allowing you to train your entire body every other day you are getting more frequent stimuli for protein synthesis, more accrued volume and more sessions in over a given period of time.

In this total body split, we focus not just on picking the compound exercises but rather on accomplishing specific movements. We want to perform a lunge, hinge and squat for the lower body; a push and pull for the upper body; and a corrective and carry to round out our workouts. The combination of these 7 components will not only hit all of the major functions of human performance but will lend themselves to picking the right exercises for getting the job done.

That said, let’s start breaking down the workouts.

Here is how to construct the perfect total body workout A:

1. 3D Lunge Warmup - 2-3 x 7 reps each direction
2. Barbell Squats - 3 x 5
3. Barbell Hip Thrusts - 3-4 x 10-12
4. Barbell Bench Press - 3 x 5
5. Weighted Chin Ups - 3 x 6-10 to failure
6. DB Farmer’s Carries - 3-4 x 50 steps with half bodyweight
7. Face Pulls - 2 x 12 (using 12 sets of 1 mentality)

Here is how to construct the perfect total body workout B:

1. 3D Lunge Warmup - 2-3 x 7 reps each direction
2. Deadlifts - 3 x 5
3. Barbell Squats or Barbell Reverse Lunges - 3-4 x 10
4. Barbell OHP - 3 x 5
5. Barbell Rows - 3 x 10-12
6. DB Overhead Farmer’s Carries - 3-4 x 50 steps with one quarter bodyweight
7. Face Pulls or other corrective - 2 x 12 (using 12 sets of 1 mentality)

If you are doing this workout just to try it out, then I would suggest you choose the workout A variation. That said, if you opt to do a more comprehensive total body split workout routine then you will want to either incorporate workouts A and B into a twice a week plan or, even better, alternating A and B on M, W and F each week.

If you’re looking to become a beast with a step by step plan based on total body split training, then head to the site via the link below and get ready to let the gains begin.

For more videos on how to design the perfect workout program and workout split as well as other complete total body workout routines, be sure to subscribe to our channel on youtube at the link below and turn on your notifications so you never miss a new video when it’s published.

[himanshukush]

Give me the giveaway or I will internally rotate my shoulder!

[aaronharper]

I'm not sure if you read all of your comments sir, but I felt compelled to finally leave one. About 15 months ago I was 338 pounds, my absolute heaviest. I had pretty much given up on losing weight, and was at that point attempting to reconcile myself with being comfortable and even being proud of my size. Because I thought that things would never change. I was super depressed, slow, had terrible skin, and I got constant cramps, not to mention I had to drop out of school because I just didn't have the energy to go everyday. Then I found your channel. I had a gym membership that I had been paying for for about 3 years, but besides actually going there to sign up, I had never stepped foot back inside there (damn, I am just thinking about all the money I wasted month after month on that membership!). After binging your videos for a couple of days, I finally worked up the nerve to go inside. The first and second days I went inside and just sat on a bike and didn't do anything. On the third day I began peddling. My mobility was pretty shot and I was so unconditioned that I couldn't do much else at first, but I kept at it. Everyday peddling faster and faster. After so long I was on the elliptical, then the treadmill, then the stair master. Finally after like a month I had the courage to hit the weights. Without your videos to provide instruction, encouragement, and inspiration, I surely would have hurt myself. But luckily I didn't. Fast-forward to present day, this afternoon I weighed in at 242 pounds. I had to buy a whole new wardrobe, (even socks now that my feet and ankles aren't fat anymore!). Watching you everyday (all day) has also inspired me to make another huge change in my life: to go back to school. After attending NPTI and becoming NASM certified, I re-enrolled at Sac State to pursue a degree in kinesiology. Maybe then I will have the tools and expertise necessary to help others just like you helped me. I worked really hard to get to where I am, and will continue to work hard to get to where I am going, but I first have to give some credit where it is do. I would like to credit you with being the catalyst that ultimately saved my life. The catalyst that drove me toward change. Thank you Mr. Cavaliere for what you've done for me and doubtless other men around the world. I will never forget this.

[chakrijfla]

Workout A: 12:07
1. 3D Lunge Warmup - 2-3 x 7 reps each direction - 2:23
2. Barbell Squats - 3 x 5 - 3:29
3. Barbell Hip Thrusts - 3-4 x 10-12 - 4:34
4. Barbell Bench Press - 3 x 5 - 5:10
5. Weighted Chin Ups - 3 x 6-10 to failure - 5:33
6. DB Farmer’s Carries - 3-4 x 50 steps with half bodyweight - 6:31
7. Face Pulls - 2 x 12 (using 12 sets of 1 mentality) - 7:16


Workout B: 12:09
1. 3D Lunge Warmup - 2-3 x 7 reps each direction
2. Deadlifts - 3 x 5 - 8:27
3. Barbell Squats or Barbell Reverse Lunges - 3-4 x 10 - 9:01
4. Barbell OHP - 3 x 5 - 9:48
5. Barbell Rows - 3 x 10-12 - 10:33
6. DB Overhead Farmer’s Carries - 3-4 x 50 steps with one quarter bodyweight - 11:27
7. Face Pulls or other corrective - 2 x 12 (using 12 sets of 1 mentality)

[titosimoes]

0:59 ahh yes... the nose workout. the most overlooked muscle group

[PatrickReynoldsfit]

Jeff we all know the perfect full body workout is
40 sets of face pulls of 100 reps

[jim]

I would normally post something funny, but honestly I can’t believe all this is for free, I mean Jeff just gave us two total body workouts, the perfect total body workouts, for free, and you know it’s the best because Jeff made it.

This channel is just beyond words.
Jeff=G.O.A.T

[Stiffmiester]

I cannot wait to implement some of this stuff in my routine when my leg is healed. I really like the idea of adding a corrective exercise to the workouts too.

[gymjunkiecrypto]

Been doing these workouts for 6 weeks Got alot stronger on every HEALTH IS YOUR WEALTH

[BadDreamFucker]

Jeff's bodyfat is made of protein.

[zaidshurafa]

I've been following you since 2 years now and you still amaze me Jeff! Respect and thanks for everything 💪🏻❤️

[antoniasinclair]

Thank you for your informative video. I am recovering from a shoulder dislocation and your exercise have helped me so much. These exercises have improved my golf game so much. I feel I have so much more free movement than I had before. Many thanks 😊

[fhram]

Jeff Cavalier 2020. Make America do face pulls again!

[reykuaza]

I'm been following you for a while but this is the first time that I am actually trying your workouts. Love your knowledge and keep it up man

[Chris-gjbr]

Thank you for this, going through a bit of a tough time at the moment and cant afford to buy one of your plans, but I do still have my gym membership and now have some of your expertise to use, much appreciated mate, you're a legend!

[rkd]

This is gold. People pay a lot of money for this type of information. Thanks Jeff!

[mattlucier]

Everyone: “There is no fitness messiah”
Jeff: “hold my free workouts”

[kn]

Been doing this for 5 months now and getting incredible results, especially on my legs, glutes, back, shoulders and traps. You won’t turn into a captain upper body with only Arms and chest with this. It builds your entire body in a balanced manner.

[captainsuperawesome]

Jeff!!!
Thank you much!
I have 4 torn discs (L1, L2, L4, and L5) and L3 touching nerve. Has limited my workouts and caused some imbalances.
Between physio and your help, I am able to live with less pain and be more cognizant of what and how to fix myself.
Much appreciated. You make the world a better place.

[anirvinvaddiyar]

Jeff: I am going to give you the perfect workout for $0.
Everyone in the fitness industry: 🤬

[abhishekmahendru]

Members: How much face pulls are we to do?
Jeff: Yes.