About this video

• Video Title: The #1 Full Body Routine to Build Muscle and Lose Fat
• Channel: Jeremy Ethier
• Speakers: Jeremy Ethier
• Duration: 00:18:41

Overview

This video presents an upgraded full-body workout routine designed for building muscle and losing fat, featuring three distinct workouts (A, B, and C) with six key exercises each, spread across a week. The presenter, Jeremy Ethier, breaks down the proper form and rationale behind each exercise, emphasizing scientific research and practical experience to optimize results. The video also introduces a companion app designed to help users track their progress, access exercise form videos, and manage nutrition.

Key takeaways

• Full-body workouts are effective: They can build major muscle and potentially enhance fat loss by activating more total muscle per session.
• Workout structure: The routine includes three different full-body workouts per week, each with six exercises, promoting variety and balanced development.
• Exercise selection and form: Each exercise is explained with detailed form cues and scientific reasoning, including adjustments for individual biomechanics (e.g., squat depth based on femur length).
• Progressive overload and intensity: The routine incorporates strategies like progressive warm-ups, partial reps at failure, and varying rep ranges (e.g., lower reps for strength and muscle in bench press, higher reps for isolation exercises).
• Importance of isolation exercises: Biceps, triceps, hamstrings, and calves are specifically targeted with isolation movements to ensure complete development, as compound lifts may not fully stimulate them.
• Muscle growth drivers: The importance of deep stretching for muscle growth, particularly in hamstrings and chest, is highlighted, along with the benefit of hitting muscles from different angles throughout the week.
• Companion app: A new app is introduced to simplify workout tracking, provide form guidance, offer exercise alternatives, and include nutrition planning to support muscle building and fat loss goals.

Here are the exercises listed for each workout:

Workout A:

• Incline Dumbbell Press
• Barbell Squat
• Dumbbell Chest Supported Row
• Seated or Lying Leg Curl
• Dumbbell Lean Back Lateral Raise superset with Reverse Crunch (if using dumbbells) OR Cable Behind the Body Cable Curl superset with Overhead Rope Extension (if using cables)
• Dumbbell Overhead Extension (if using dumbbells)

Workout B:

• Barbell Bench Press
• Romanian Deadlift
• Lat Pull Downs
• Walking Lunges
• Behind the Body Cable Lateral Raises superset with Reverse Crunches
• Hip Thrusts (or Dumbbell Step Ups)

Workout C:

• Dumbbell Shoulder Press
• Dumbbell Row
• Hip Thrusts (or Dumbbell Step Ups)
• Leg Extensions
• Seated Cable Flies (or Pec Deck)
• Standing Calf Raises superset with Reverse Cable Flies

Here are the exercises listed for each workout with tips for proper form:

Workout A:

• Incline Dumbbell Press:
  • Perform a quick warmup with progressively heavier sets.
  • Adjust bench incline based on sternum structure (flat for flat sternum, slight incline for steep sternum).
  • Tuck elbows into an arrow shape on the way down.
  • Press dumbbells up and back towards the collarbone.
• Barbell Squat:
  • Follow the same warm-up protocol as the incline dumbbell press.
  • If struggling to squat deep, elevate heels onto plates to stay more upright.
  • Maintain a correct squat form based on individual anatomy (e.g., Alex's upright stance vs. Max's forward lean).
• Dumbbell Chest Supported Row:
  • Use one to two quick warm-up sets.
  • Set an incline bench to 45 degrees and lay chest down.
  • Keep elbows angled out in an arrow shape as you pull.
  • Squeeze shoulder blades together at the top and allow a full stretch at the bottom.
  • Keep forearms straight up and down to prevent biceps from taking over.
  • On the last set, perform 3-5 partial reps in the bottom (stretched) position after failure.
• Seated or Lying Leg Curl:
  • If choosing seated, it may offer a greater stretch.
  • Avoid fully straightening legs at the start of each rep; stop slightly short to keep knees slightly bent and minimize calf involvement.
• Dumbbell Lean Back Lateral Raise superset with Reverse Crunch (if using dumbbells) OR Cable Behind the Body Cable Curl superset with Overhead Rope Extension (if using cables):
  • (The transcript doesn't detail specific form tips for the dumbbell lean-back lateral raise or reverse crunch superset beyond the general idea of targeting specific muscles. For the cable version, the tip is to use exercises that provide a deep stretch.)
• Dumbbell Overhead Extension (if using dumbbells):
  • (The transcript doesn't detail specific form tips for dumbbell overhead extensions.)

Workout B:

• Barbell Bench Press:
  • Use three sets of 4-6 reps for strength and muscle building.
  • Consider a spotter for heavier weights.
  • If shoulders are bothered, lighten the load, increase reps, or switch to dumbbell press.
• Romanian Deadlift:
  • Start with a shoulder-width stance and grip the bar just outside the knees.
  • Brace your core and imagine a band around your hips pulling your back towards the floor.
  • Keep knees relatively straight and let the bar slide along thighs while pushing hips back.
  • Stop lowering the bar when hips can't push back further to avoid rounding the lower back.
  • On the way up, drive hips forward.
• Lat Pull Downs:
  • Use a fairly wide grip.
  • Lean back slightly.
  • Pull the bar towards your upper chest.
  • On the last set, perform 3-5 half reps in the bottom (stretched) position after failure.
• Walking Lunges:
  • Take a wide step forward.
  • Keep the knee directly over the foot.
  • Lean your torso forward slightly while keeping your back straight to target glutes more.
  • Control the descent; back knee should hover just above the ground.
  • Alternate legs with each step.
• Behind the Body Cable Lateral Raises superset with Reverse Crunches:
  • Cable Lateral Raises: Set the cable 3-4 notches up from the bottom. This challenges side delts more in the stretched position.
  • Reverse Crunches: Bend legs to 90 degrees. Raise hips by moving knees towards the chest, focusing on curling the pelvis. Slowly control the way down.
• Hip Thrusts (or Dumbbell Step Ups):
  • Hip Thrusts: Brace your core as if about to be punched. Squeeze glutes hard at the top, holding a $100 bill between them. Keep your back flat at the top.
  • Dumbbell Step Ups: Lean forward slightly to target glutes more. Alternate legs with each step.

Workout C:

• Dumbbell Shoulder Press:
  • Use three sets of 8-12 reps.
  • Set the bench one to two notches down from fully upright to reduce shoulder mobility demand.
  • Let elbows flare out to the sides as you press up.
  • Tuck elbows slightly in front of your body as you lower the dumbbells.
• Dumbbell Row:
  • Start with your same-side hand and knee on a bench for support, with the other leg planted far out for stability.
  • Keep your elbow tight to your side as you row.
  • Focus on driving the elbow back towards your hips in a sweeping, arcing motion.
  • Keep your forearm vertical to prevent biceps from taking over.
  • Keep your back flat and avoid rotating your torso.
  • On the last set, perform 3-5 half reps in the bottom (stretched) position after failure.
• Hip Thrusts (or Dumbbell Step Ups):
  • (Same form tips as Workout B)
• Leg Extensions:
  • If the machine allows, lean back as you perform the exercise to further stretch the rectus femoris.
• Seated Cable Flies (or Pec Deck):
  • Seated Cable Flies: Use a pad or foam roller between your back and the bench to create a deeper stretch.
  • Pec Deck: Be mindful that it can be harder to achieve a squeeze compared to cable flies.
  • On the last set, perform as many half reps as possible in the stretched position after failure.
• Standing Calf Raises superset with Reverse Cable Flies:
  • Standing Calf Raises: Pause at the bottom of each rep for a deep stretch, as this is a key driver of calf growth. Perform on a leg press, Smith machine, or with a dumbbell.
  • Reverse Cable Flies: Set the cable slightly above shoulder height. Grab the opposite cable with each hand and sweep arms outward, crossing them over at the start for a deeper stretch in the rear delts.
  • Repeat this superset for a total of three sets.