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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.
Other total body splits exist as well. These include doing a complete push (including both upper and lower body) and pull that simply gets alternated six days a week. There is also the most comprehensive and effective of all and that is the TOTAL BEAXST program that I created and provide on our website at http://athleanx.com. This plan is designed to not just build as much muscle as possible in 90 days but also help to build your athleticism and prevent unwanted injury that occurs often with other total body workouts.
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.
Build Muscle in 90 Days – http://athleanx.com/x/my-workouts
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NOTIFICATION SQUAD GIVEAWAY – Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them 🙂 Just try next time. Click the link to see if you’ve won. Good luck!
https://giveaway.athleanx.com/ytg/perfect-total-body
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Hey guys does this workout adequately attack the abs or should I do those on a separate day?
It was my usual workout before the lockdown. How about Total Body Dumbells only? Thanks for all the content over the years
In which exercise would I be working the biceps and triceps with the same intensity as the rest of the muscles?
Maybe I missed it.
Thank you in advance for your reply.
Hindi vich v explain krdeya kr
:/ 110lbs in each hand?? Ok.
I actually do calisthenics, does weighted pushup 5×8-12 is enough or too little? (5 times exercise a week)
Please make a perfect push pull leg workout vedio
I Love the workout idea , but i dunno if it's the PERFECT full body or not .. cause it's not enough volume for the Chest & Shoulders .. OK the rest of the muscle groups are working 9 sets per week it's fine
but if u take week 2 where u do Workout B , A , B .. it's 6 sets this week for Shoulders and ONLY (3 sets in the whole week for the Chest) .. even Week 1 .. still only (6 sets for chest) .. where the rest of the muscles is working 9 sets per week (back , hams , quads)
i don't think that's nearly enough Volume for the chest specially u could get away with less Volume for the Shoulders but for the Chest i guess that's too Low … am i right ? i could be wrong would love to have some feedback
This has no core workouts so you should probably have cardio and core on the break days
can 12 year olds do all this? Please Answer!
How long in between sets should I rest? I figure 60 secs
jeff im not sure if you are gonna see this but can you do a full body workout for a 14-15year old and what should be eaten and when
A great corrective is to do the upright row.
We don't see in the video do you do OHP while sitting or standing.
The 15s on Jeff's Dumbbell rack must feel very unloved
I am a beginner. I only watch your video. But i am still confused about many many things
👍🏻👍🏻
Back in the gym, and doing workout A 👍🏻 in a few days will do B depending on soreness
Optimal workout is individual, and depends on what kind of body you want.