Transcript
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Introduces the upgraded full-body training approach and explains the first workout’s opening exercises. Covers the incline dumbbell press and squats, including setup, form, and why they’re effective.
if you want to build every major muscle with just six exercises full body workouts are the way to go they not only boost growth but new research suggests they might also enhance fat loss by activating more total muscleper workout 5 years ago I shared a full body workout plan but since then 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 week oftraining packed into one video the plan includes three workouts per week with six key exercises in each session I'll walk you through all three workouts breaking down each exercise with sides back tips and the best part you cantry this entire routine for free on my brand new app but more on that later let's dive into workout one so to kickoff workout one will Target the upper chest with the incline dumbbell press for three sets of
8 to 12 reps why start here most people's upper chest is underdeveloped compared to other areas yet it plays a major role in creating a fuller more balanced chest and the incline dumbbell press does doesn't just hit theupper chest it's one of the best allaround chest builders in fact a 2020 study found that incline pressing led to similar mid chest growth as fat Bening but was significantly better for the upper chest but before jumping indo a quick warmup to activate your muscles and protect your joints start with one light set for 8 to 10 reps then increase the weight for 3 to five reps and then do this one more time with aheavy weight for one to two reps this helps you ease into the movement without draining your energy but you also want to make sure that you get the bench angle right this can make or break the exercise and
it depends on your chest structure lay on a flat bench and place your phone between your pecs if your phone angles down you've got a steep sternal in this case a flat bench acts more like a decline pressso you'll need a steeper incline to hit your upper chest properly but if your phone stays relatively flat you've got a flat sternum like me in this case a flat bench works as intended and a slight incline justone or two notches up is all you need anything past that and you'll likely just feel it more in your shoulders and finally to optimize your form tuck your elbows into an arrow shape on the way down andpress the dumbbells up and back towards your collar bone this lines up the tension perfectly with your upper chest fibers next up we're moving to the lower body with squats for three sets of 6 to eight reps follow
the same warm-up protocol we use for the incline dumo press to now get your leg muscles ready now the barbell squat has been getting some hate online recently with people claiming that it's not optimal but in a fullbody workout you want exercises that give you the most bang for your buck and squats do just that research shows they not only grow your glutes as effectively as glute Focus exercises like hip thrust they also strengthen andgrow the quads adductors and even your lower back it's essentially four exercises in one which is why it clearly deserves a spot in this routine that said not everyone's body is built to squat the same way take Alexhere he has short femurs and great ankle Mobility making him a natural born squatter he can stay almost perfectly upright and squat deep without losing balance now compare that to Max who has longer femur and less ankle Mobility
to stay balanced Max has to push his hips back and lean forward more and he can't get quite as deep without rounding his lower back both squat forms are correct but they will emphasize slightly different muscles so ifyou're like Max and you struggle to squat deep try elevating your heels onto plates this simple adjustment will allow you to stay more upright shifting more of the focus to your quads which is perfect since we'll be hitting
Continues workout one with rows, hamstring curls, and arm isolation work. Ends by explaining why exercise variety matters and transitions into the second workout.
the glutes harder later on in the week next we're focusing on the mid and upper back muscles with a dumbbell chest supported Row for three sets of 8 to 12 reps this time you'll only need one to twoquick warm-up sets since your upper body should already be fairly warmed up to set this exercise up adjust an incline bench to 45° and lay chest down on it with your legs slightly bent and feet firmly planted onthe floor now the key to targeting your mid and upper back is to keep your elbows angled out in Arrow shape as you pull at the top of each rep squeeze your shoulder blades together as hard as youcan then let them fully open up at the bottom to stretch your back muscles but be careful your biceps might try to take over the movement especially if your back is weaker or you're just using too much weight
from the side if your forearms Bend upwards then your biceps are taken over so instead keep your forearms straight up and down and focused on lifting The Weight by squeezing your back muscles together lastly here's a bonus techniqueto squeeze out extra growth most back exercises including this one are hardest at the top that means when you can't do any more full reps you still got gas in the tank for partial reps at the bottom whichresearch suggests is actually the more important part for growth because the back muscles are stretched so once you've hit failure on your last set try to get at least three to five more half reps in that bottom positionwe'll apply this strategy to the last set of all back exercises in this routine next we're heading back to the lower body to Target the hamstrings which are actually a group of four muscles but here's the interesting part
one of these muscles only crosses the knee so its primary role is to flex your knee like in a leg curl but the three other muscles cross both the knee and the hips meaning they also help extend yourhips like during deadlifts so to fully develop your hamstrings you need both a leg curl movement and a deadlift type movement in your workout plan today we're going to focus on the leg cro now if your gy givesyou the option between seated and line leg curls here's what you should know a well executed study by mayo and colleagues found that seated leg curls led to significantly greater hamstring growth compared to Lion leg curls and thisis likely because the seated position stretches the hamstrings more than the lion version a stretch that research Su justest is a powerful driver of muscle growth so if I had to pick one I'd go with seated light curls
but if you only have access to a line leg curl like me or you simply prefer it then it's still a fantastic option for building your hamstrings But whichever version you do here's a critical form tip many peoplefeel their calves working more than their hamstrings during leg curls and this happens because the first 15° of a leg curl actually heavily involve the Cals so to fix this avoid fully straightening your legs at the start ofeach rep stop slightly short so your knees remain slightly bent before starting the next rep all right so we're down to the final two exercises of the workout so far we focused mostly on compound movements that Target mmultiple muscle groups at once but to fully round out your development we need to address two key areas that compound lifts often neglect the biceps and triceps for example while rows do involve the biceps to some extent back
exercises biomechanically favor the other arm muscles that could break Alis and break your radialis in fact a study comparing dumbbell rows to bicep curls found that curls led to double the biceps growth as for the triceps wild chestpresses are excellent for building the triceps research show they primarily grow the lateral head of the muscle whereas the long head the biggest part of the triceps barely grows at all because it's placed in a mechanically disadvantaged positionit's instead been shown to grow the most from tricep exercises where the arm is placed overhead so to finish off this full body workout you have two options if you're using dumbbells perform a super set of line inclinedumbbell curls for the biceps then go right into dumbbell overhead extensions shortly after repeat that for a total of three times if you're using cables you can do behind the body cable curls superet with overhead rope extensions both
superp sets use exercises that provide a deep stretch which as you learned earlier may be a powerful driver of growth now you could just stick to the six exercises in workout a and do that three times a weekbut adding variety throughout the week has some big advantages research shows that using different exercises to Target the same muscle often leads to more balanced growth it's also easier on your joints reducing the risk of overuse injury fromrepeating the same movements and perhaps most importantly exercise variety has been shown to keep you more motivated and consistent with your routine and that is why we're switching things up for your second workout of the week workout B
Walks through workout B, including bench press, Romanian deadlifts, pulldowns, lunges, and a side-delt plus abs superset. Then briefly introduces the app and how it helps track the program.
the new exercises will build on what we started in workout a while still keeping the program simple and effective first up we're hitting the chest again but this time focusing on the mid and lower chest with the barbellbench press for three sets of four to six reps now we used to think think that lower reps were only for building strength 6 to 12 reps were ideal for growth and higher reps were best for endurance butresearch has now shown that all of these rep ranges can lead to similar muscle growth as long as you're pushing hard so why go with lower reps here well heavier weight in the lower rep range not only buildsmuscle but also comes with the added bonus of boosting strength and for the bench press going heavy can be a lot of fun especially if you have a spotter to keep things safe that said if heavy benching bothers
your shoulders no worries you can lighten the load and import higher reps or just swap it out with a flat dumbbell press which tends to be easier on the joints next up we're working the hamstrings with Romanian deadliftfor three sets of 68 reps so back in workout a we focused on one function of the hamstrings knee flexion which has also been shown to activate the lower part of the hamstrings more Romania deadlifts however focus onthe other main function hip extension this shift also seems to activate the upper hamstrings more making it the perfect combo for overall development but with this exercise proper technique is key to avoid just overworking your lower back startwith a shoulder with stance and grip the bar just outside your knees brace your core and then imagine a band around your hips pulling your back this will naturally bend your torso towards the floor keep your knees relatively
straight and let the bar slide along your thighs as you continue pushing your hips back but once your hips can't push back any further stop going any lower just rounds your lower back but this end point is goingto vary for everyone if you have longer arms you're going to be able to get closer to the floor but with shorter arms you might St just past your knees both are perfectly fine so don't force it andon the way up drive your hips forward then repeat for the next rep next up lap pull Downs for three sets of 8 to 12 reps despite the name lap pull Downs don't actually work your lats very wellthe wi your bar forces your elbows to flare out engaging more of your upper and outer back muscles which is perfectly fine so don't be worried if you can't feel your lats that much as we'll be focusing on
the more in workout seat but for here use a fairly wide grip Lean Back slightly and pull the bar towards your upper chest and lastly don't forget about the technique from workout 8 on your last set do asmany full reps as you can and then drop to at least three to five half reps in that stretch position next up we're back to the lower body to Target the glutes with three sets of Walkin lunges aimingfor about 6 to 10 reps per leg now the secret to making this exercise glute focus is all on the setup take a wide step forward keep your knee directly over your foot and lean your torso forward slightlywhile keeping your back straight this creates a deeper stretch in your glutes switch legs with each step and focus on controlling The Descent your back knee should hover just above the ground at the bottom of each rep finish
up workout B we've got another isolation exercise superet this time with the side delts and abs so for the side delts I'd recommend behind the body cable lateral raises with the cable set up 3 to 4 notches upfrom the bottom this not only gives your side delts a deep stretch but it challenges them a bit more in that stretch position after you're done we'll immediately go into an ab exercise reverse crunches now while your abshelp stabilize your body in many of your compound exercises training them directly can help build them up just like any other muscle which visibly can make them pop more reverse crunches are a great choice here because they challengeyour abs a little bit more when they're stretched lay on a bench or on a mat and bend your legs to 90° then raise your hips by moving your knees towards your chest focusing on curling your pelvis even
if it's just lifting your tailbone go up as far as you can and then slowly control the way down and repeat the super set for a total of three times okay so that wraps Out Workout bit but ifyou're wondering how to track all the exercises or remember the form for each move let me show you something that I've been personally using to make things way easier this is built with science plus my new app andit's designed to do all the heavy lifting for you set the actual weights of course it's super simple guys just click on the exercise and you've got the porn video right there and you can even swap exercises ifyou're missing equipment or have an injury and the app will make sure you're still working the right muscles plus it tracks your sets and even starts coaching you after the first week it's just like having me with you
at the gym and you can try two weeks of it completely free at builtwith science.com but I'll talk more about that at the end of the video for now let's move on to the final workout of the week
Covers workout C with shoulder presses, dumbbell rows, hip thrusts, leg extensions, chest flies, calf raises, and rear delt work. Emphasizes technique cues and stretch-focused finishers.
workout C first up we have the C dumbbell shoulder press for three sets of 88 to 12 reps which will mainly Target the front part of your shoulders I personally prefer dumbbells over barbell for this because they're easieron the joints plus by setting the bench one to two notches down from fully upright you'll reduce the demand on your shoulder Mobility while still getting the most of the exercise lastly as you press to maximize shoulder activationlet your elbows flare out to the sides but as you lower the dumbbells tuck them slightly in front of your body okay so far we've emphasized almost every every area of the back in the previous workouts but there'sone major part left the lats this is where the dumbbell row comes in with three sets of 8 to 12 reps start by placing your same side hand and knee on a bench for support while planting your other
leg far out for stability next the key to activating your lats is to keep your elbow tight to your side as you rope and focus on driving your elbow back towards your hips in a sweeping arcing motion almostlike you're sweeping the floor with the weight but to prevent your biceps from taking over make sure your forearm stays vertical rather than curling the weight as you pull and lastly as you row avoid rotating your torso tomake the movement easier keep your back flat pull until your elbow reaches your torso and then control the weight back down and of course don't forget on your last set push past failure by doing as many half repsas you can in that bottom position next up our first lower body exercise three sets of 10 to 15 reps of hip thrusts now hip thrust have been shown to grow the glutes just as much as squats and
in one study even led to almost double the glute growth when it was added to an existing leg workout so if you're somebody who sits most of the day then this exercise is a must to prevent the dreadedflat butt syndrome ew but you going to do it right and one big mistake is arching your back which puts pressure on your lower back instead of the glutes to fix this brace your core as if someone's aboutto punch your stomach then squeeze your glutes hard think about holding the $100 bill between your cheeks don't let me steal it at the top your back should be flat and your glutes should be burning but if I'mbeing honest guys sometimes I just don't feel like going through all the effort to set up the hip thrust so an effective swap our dumbbell step UPS on a bench or platform but just like we did with walking
lunges and workout B Lean Forward slightly to Target the glutes more and Alternate your legs each step so to finish off the quads for the week we're doing three sets of 10 to 15 reps of leg extensions nowwhile pressing movements like squats are great for overall quad growth research suggests they only really grow just three of the four quad muscles the fourth muscle the rectus for morus because of its unique Anatomy is instead better grownwith leg extensions hence why I've added them to this routine but if you want even more growth from this exercise then if your machine lets you lean back as you perform it this stretches the rectus for moris andit's been shown to significantly boost growth compared to the normal version next up we're working the chest with three sets of 10 to 15 set of flies to complement the pressing we've done earlier in the week now my
preferred setup here is a seated cable fly with a pad or foam roller between my back and the bench to create a deeper stretch in the chest another option here is the pec deck but the downside is ittends to be much harder in the squeeze so to make up for it just like we did with the back exercises throughout the week at the end of your very last set do as many half reps as youcan in that all important stretch position all right to finish off the week we've got our final isolation superpet starting with calf raises so your calves are made up of two muscles and we used to think seated calfraises Target one better while standing hits the other but when researchers actually tested this they found something surprising seated calf freees do grow that one muscle well but standing calf reees grow it just as much while also growing
the other calf muscle significantly more so to get more bank for your buck standing calf raises are the way to go and you can do this on the leg press machine Smith machine or single leg with a dumbbellon any platform anything where your leg stay straight but here's the key guys pause at the bottom of each rep for deep stretch for calves this stretch is one of the most important drivers of growth once you're donemove straight into reverse cable flies to Target the rear delts a part of a shoulder that often gets overlooked set the cable slightly above shoulder height grab the left cable with your right hand and the right cable withyour left hand and sweep your arms outward and let your arm cross over at the start for a deeper stretch in the rear delts repeat this super set for a total of three sets to wrap up your week
Summarizes the full plan and revisits the app offer for tracking workouts and nutrition. Closes by directing viewers to the next video on protein for muscle and fat loss.
of training all right so here's the full plan and if you're a member of my new app built with science plus just open up the camera on your phone and scan this QR code to get this workout programfor free our app members not only get access to new workouts every single time I release them but with it you can easily track your progress instantly pull up form videos for each exercise and even swap exercises forAlternatives that Target the same muscle and the best part after your first week the app starts coaching you every workout making sure you're progressing without overdoing it plus it also includes a full nutrition plan with easy food trackingbecause let's be real that's where most of your results come from it's just like having me as a coach in your pocket so if you haven't joined yet you can try two weeks of it for free no strings
attached just head to builtwith science.com or click the link in the descriptional mods down below to get started but now that you've got your workout plan and a way to stay on track with the app give this videowatch next to learn how to properly use protein to maximize your muscle and fat loss results thanks so much for watching guys hope you enjoyed this one and see you next time