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The PERFECT Total Body Workout (Sets and Reps Included)

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Rating: 4.0; Vote: 1

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 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
Date: 2022-04-22

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Comments and reviews: 10

almeidinh0s
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: 23-
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) 7: 16
reply

pinpi
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)
for myself
reply

Alex
I'm 65 and I fractured my humerus 6 months ago and have a rod screwed in for another year. I need to be fit and can use some light bands. Years ago I did dead lift and ohp and the rest. Do you have some videos for gradually building total strength taking into account slightly worn knees and other age related conditions? I'm still fully functional with relatively good mobility.
Thanks,
Alessandro
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HALO
many people don't have enough motivation to even try this. I am doing this from 5 months, and actually found out that I had 8 abs. I am very happy. Please do try it. Anyone thinking what everybody else will think, don't worry, nobody looks at you, they are there for there muscle growth, and not to take care of you: . Remember Health is the biggest wealth!
reply

Robert
Good stuff. I especially like that it largely mirrors the exercises I was planning on doing for a full body workout routine. So it confirms that I've been right about everything all along.
Other than that, I love the idea of doing a carry exercise. I've never implemented one into a training plan, and I think now is the time!
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Adrian
Hi guys, can anyone please explain why Jeff recomends only 5 reps per set in the heaviest and best exercises like squats, deadlift and benchpress? I have read many places that you should do between 8-12 reps per set, based on the time-under-tension theory to build the most muscle mass. I would really appreciate an answer: )
reply

Andrew
I noticed workout B doesn't have any chest focused exercise. Was that on purpose? I know the shoulder press activates the chest as well, but I feel like there's wasted opportunity in not targeting the chest on B. Can anyone who tried this workout shared their experiences so far?
Cheers!
reply

El
So I used to do one specific movement right after the other lets say I would perform one set of squats then go to one set of bench press and so on with different body groups. Should I keep doing this or switch to perform one body group at a time? Like 3 sets of squats then 3 sets of bench press
reply

lThellRockl
can i ask a question regarding the diet for these two workouts?
I'm hoping to lose my belly fat and pretty much overall fat but i would love to get advice on what sort of diet i need to be on to cooperate with these two workout so i can ose fat faster?
thank you.
reply

Caine
I know this is an old video. But can someone clear up the farmer's carry?
-1/2 bw in each hand-
I read that as a 200lbs guy, 100lbs in each hand. True? So you are carrying your total bodyweight between your two hands? Or just basically doubling your body weight total?
reply

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