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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.Today, Iâm bringing you the upgraded version: a full body workout plan that includes 3 workouts per week â with as few as 6 key exercises per workout. Iâll walk you through all 3 workouts in the full body workout program, breaking down each exercise with science-backed tips.
Timestamps:
0:00â - Full Body Routine Overview
0:42â - Full Body Workout A
8:10â - Full Body Workout B
12:12â - Full Body Workout C
17:36â - Download The Routine
To kick off Workout 1 of our full body workout plan, weâll 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, weâre moving to the lower body with squats for 3 sets of 6-8 reps. Research shows they donât 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 weâre 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 youâve 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, weâll 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.
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. Donât 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, weâve got another isolation exercise superset with the side delts and abs. For the side delts, Iâd recommend behind the body cable lateral raise with the cables set up 3-4 notches up from the bottom. After youâre done, weâll immediately go into an ab exercise: reverse crunches. Repeat for a total of 3 times.Â
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. Donât 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, weâre doing 3 sets of 10-15 reps of leg extensions. Next, weâre working the chest with 3 sets of 10-15 reps of flyes to compliment the pressing weâve 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, weâve got our final isolation superset, starting with calf raises. For maximum growth, standing calf raises are the way to go. Once youâre done, move straight into reverse cable flyes to target the rear delts.
Now, if youâre wondering how to track all of this or remember the form for each move in the full body workout program, BuiltWithScience+, my new app, is designed to do all the heavy lifting for you â except the actual weights, of course. Itâs super simple. Just click on the exercise, and youâve got the form video right there. You can even swap exercises if youâre missing equipment or have an injury, and the app will still make sure youâre still working the right muscles. Plus, it tracks your sets and even starts coaching you after the first week. Itâs just like having me with you at the gym.
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Weight loss and diabetes jabs taken by more than a million people in Britain have been linked to a potential serious side effect, with some deaths, according to data from the UK medicines regulator. New figures from the Medicines and Healthcare products Regulatory Agency (MHRA) show the GLP-1 group of drugs - which includes Mounjaro, Wegovy, and Ozempic - may be associated with inflammation of the pancreas. According to the MHRA, Mounjaro has been linked to 181 reported cases of pancreatitis and five deaths, while Wegovy and Ozempic have been linked with 113 reports of pancreatitis and one fatality - but there is no evidence the drugs directly caused the deaths. Read more: https://trib.al/D4Z29Of #WeightLoss #Obesity #Health SUBSCRIBE to our YouTube channel for more videos: http://www.youtube.com/skynews Follow us on Twitter: https://twitter.com/skynews Like us on Facebook: https://www.facebook.com/skynews Follow us on Instagram: https://www.instagram.com/skynews Follow us on TikTok: https://www.tiktok.com/@skynews Sky News Daily podcast is available for free here: https://podfollow.com/skynewsdaily/ For more content go to http://news.sky.com and download our apps: Apple https://itunes.apple.com/gb/app/sky-news/id316391924?mt=8 Android https://play.google.com/store/apps/details?id=com.bskyb.skynews.android&hl=en_GB To enquire about licensing Sky News content, you can find more information here: https://news.sky.com/info/library-sales
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