The Only 25 Exercises You Ever Need
video description
Date: 2026-01-23
Related videos
Comments and reviews: 20
pulkitbarwal5075
PPL UL Training split from all 25 exercises
Day 1: Push (Chest, Shoulders, Triceps)
Incline Bench Press (Upper Chest Focus) [18: 31]
Overhead Press (Shoulder Strength) [08: 26]
Machine Pec Deck (Chest Isolation) [04: 21]
Lateral Raise (Side Delt Width) [15: 45]
Weighted Dips (Compound Triceps/Chest) [05: 41]
Overhead Cable Triceps Extension (Long Head Triceps) [14: 35]
Day 2: Pull (Back, Rear Delts, Biceps, Traps)
Deadlift (Posterior Chain Power) [07: 25]
Pull-up (Vertical Pulling) [19: 39]
Chest Supported T-Bar Row (Mid-Back Thickness) [16: 54]
Reverse Pec Deck (Rear Delts) [05: 04]
Preacher Curl (Biceps Isolation) [15: 05]
Dumbbell Shrugs (Upper Traps) [01: 14]
Neck Curls & Extensions (Neck Accessory) [02: 50]
Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
Squat (King of Lower Body) [20: 57]
Romanian Deadlift (Hamstring Stretch) [17: 46]
Walking Lunge (Glute & Quad Focus) [09: 02]
Nautilus Glute Drive (Pure Glute Overload) [06: 08]
Standing Calf Raise (Calf Development) [01: 42]
Cable Crunch (Abdominals) [03: 49]
Day 4: Upper (Hypertrophy Focus)
Bench Press (Flat Pressing Strength) [09: 53]
Machine Lat Pullover (Lat Isolation) [00: 39]
Chest Supported T-Bar Row (Row Variation) [16: 54]
Lateral Raise (Side Delts) [15: 45]
Bayesian Cable Curl (Lengthened Biceps) [06: 44]
Dumbbell Wrist Curls & Extensions (Forearms) [02: 04]
Day 5: Lower (Hypertrophy/Isolation Focus)
Squat or Leg Press Variation (Quadriceps) [20: 57]
Seated Leg Curl (Hamstring Isolation) [13: 12]
Leg Extension (Quad Isolation) [13: 43]
Walking Lunge (Unilateral Stability) [09: 02]
Standing Calf Raise (Calves) [01: 42]
Cable Crunch (Abdominals) [03: 49]
reply
PPL UL Training split from all 25 exercises
Day 1: Push (Chest, Shoulders, Triceps)
Incline Bench Press (Upper Chest Focus) [18: 31]
Overhead Press (Shoulder Strength) [08: 26]
Machine Pec Deck (Chest Isolation) [04: 21]
Lateral Raise (Side Delt Width) [15: 45]
Weighted Dips (Compound Triceps/Chest) [05: 41]
Overhead Cable Triceps Extension (Long Head Triceps) [14: 35]
Day 2: Pull (Back, Rear Delts, Biceps, Traps)
Deadlift (Posterior Chain Power) [07: 25]
Pull-up (Vertical Pulling) [19: 39]
Chest Supported T-Bar Row (Mid-Back Thickness) [16: 54]
Reverse Pec Deck (Rear Delts) [05: 04]
Preacher Curl (Biceps Isolation) [15: 05]
Dumbbell Shrugs (Upper Traps) [01: 14]
Neck Curls & Extensions (Neck Accessory) [02: 50]
Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
Squat (King of Lower Body) [20: 57]
Romanian Deadlift (Hamstring Stretch) [17: 46]
Walking Lunge (Glute & Quad Focus) [09: 02]
Nautilus Glute Drive (Pure Glute Overload) [06: 08]
Standing Calf Raise (Calf Development) [01: 42]
Cable Crunch (Abdominals) [03: 49]
Day 4: Upper (Hypertrophy Focus)
Bench Press (Flat Pressing Strength) [09: 53]
Machine Lat Pullover (Lat Isolation) [00: 39]
Chest Supported T-Bar Row (Row Variation) [16: 54]
Lateral Raise (Side Delts) [15: 45]
Bayesian Cable Curl (Lengthened Biceps) [06: 44]
Dumbbell Wrist Curls & Extensions (Forearms) [02: 04]
Day 5: Lower (Hypertrophy/Isolation Focus)
Squat or Leg Press Variation (Quadriceps) [20: 57]
Seated Leg Curl (Hamstring Isolation) [13: 12]
Leg Extension (Quad Isolation) [13: 43]
Walking Lunge (Unilateral Stability) [09: 02]
Standing Calf Raise (Calves) [01: 42]
Cable Crunch (Abdominals) [03: 49]
reply
solmongidey9906
Hi Jeff, this is Solomon from Melbourne, Australia. I really enjoy watching your latest scientific findings and practical suggestions, especially those that help maximise the benefits of hard work in the gym.
I would like to suggest a very effective wrist and forearm exercise that has worked extremely well for me. The exercise involves wrist curling and rolling a weighted kettlebell that is tied with a strong, fine rope to a broomstick (used as the handle.
When performing the exercise, both arms should be fully extended and held straight out, parallel to shoulder height. Using only wrist movement, slowly roll the weight up, then carefully roll it back down in a controlled manner. The slow, controlled motion increases time under tension and places significant load on the forearm and wrist muscles.
This exercise has helped me develop very large and strong forearms, and many people often ask me about my training method. It is a simple, low-cost, and highly effective exercise for improving forearm size, grip strength, and wrist stability.
I hope you can check this exercise out, explore the science behind it, and possibly share the outcomes with your audience.
Thanks
reply
Hi Jeff, this is Solomon from Melbourne, Australia. I really enjoy watching your latest scientific findings and practical suggestions, especially those that help maximise the benefits of hard work in the gym.
I would like to suggest a very effective wrist and forearm exercise that has worked extremely well for me. The exercise involves wrist curling and rolling a weighted kettlebell that is tied with a strong, fine rope to a broomstick (used as the handle.
When performing the exercise, both arms should be fully extended and held straight out, parallel to shoulder height. Using only wrist movement, slowly roll the weight up, then carefully roll it back down in a controlled manner. The slow, controlled motion increases time under tension and places significant load on the forearm and wrist muscles.
This exercise has helped me develop very large and strong forearms, and many people often ask me about my training method. It is a simple, low-cost, and highly effective exercise for improving forearm size, grip strength, and wrist stability.
I hope you can check this exercise out, explore the science behind it, and possibly share the outcomes with your audience.
Thanks
reply
akash_goel
For the minimalists here's how I would summarize the video:
- Ignore the bottom 15 - for hypertrophy, you should be fine
- Top 5 lifts are all major compounds that cover the relevant basics: 1. squat 2. pull 3. push 4. hinge
- For squat movement - do barbell squats. Aim for most comfortable stance that allows you to reach PRs
- For hinge - do RDLs.
- For push - only incline bench is suggested in the top 10 - which is a good compromise between vertical and horizontal push.
Personally, I really like this as a) flat bench can be difficult to master w. r. t. bar-path and b) OHP is hard to progressively overload.
- For pull - both a) horizontal and b) vertical options are suggested. Do chest-supported barbell/t-bar rows and weighted pullups (if you already can do bodyweight.
I like this recommendation as well, because single-handed variations create instability and also take more time. (Honorable mention: Atlantis single arm overhead row machine.
- Followup with the tried and tested accessory movements for your 1. biceps 2. triceps 3. side delts 4. quads and 5. hamstrings.
Honestly, the top 10 is really GOATed here imo.
reply
For the minimalists here's how I would summarize the video:
- Ignore the bottom 15 - for hypertrophy, you should be fine
- Top 5 lifts are all major compounds that cover the relevant basics: 1. squat 2. pull 3. push 4. hinge
- For squat movement - do barbell squats. Aim for most comfortable stance that allows you to reach PRs
- For hinge - do RDLs.
- For push - only incline bench is suggested in the top 10 - which is a good compromise between vertical and horizontal push.
Personally, I really like this as a) flat bench can be difficult to master w. r. t. bar-path and b) OHP is hard to progressively overload.
- For pull - both a) horizontal and b) vertical options are suggested. Do chest-supported barbell/t-bar rows and weighted pullups (if you already can do bodyweight.
I like this recommendation as well, because single-handed variations create instability and also take more time. (Honorable mention: Atlantis single arm overhead row machine.
- Followup with the tried and tested accessory movements for your 1. biceps 2. triceps 3. side delts 4. quads and 5. hamstrings.
Honestly, the top 10 is really GOATed here imo.
reply
-u8s
Have really wanted to incorporate literally any kind of deadlift into my routine but my hamstrings are so inflexible that I never feel safe doing any kind of deadlift. Did a regular deadlift for the first time with 40kg which felt extremely easily obviously but gave me sharp shooting pains down my hamstrings whenever I bent down for the rest of the day. Also get cramps in the sides of my legs and sometimes my quads when doing seated hamstring curls every single time without fail since starting the gym a little over a year ago. Shit sucks so bad as I can't really go any heavier on my hamstrings and have a limited range of motion. My working sets for seated curls have gone from 31. 5kg to 41. 5kg over an entire year, even then I eventually have to put it back down to 31. 5kg after a couple sets because it gets impossible to move the weight. Terrible progress. So I'm trying to do flexibility exercises for them first.
reply
Have really wanted to incorporate literally any kind of deadlift into my routine but my hamstrings are so inflexible that I never feel safe doing any kind of deadlift. Did a regular deadlift for the first time with 40kg which felt extremely easily obviously but gave me sharp shooting pains down my hamstrings whenever I bent down for the rest of the day. Also get cramps in the sides of my legs and sometimes my quads when doing seated hamstring curls every single time without fail since starting the gym a little over a year ago. Shit sucks so bad as I can't really go any heavier on my hamstrings and have a limited range of motion. My working sets for seated curls have gone from 31. 5kg to 41. 5kg over an entire year, even then I eventually have to put it back down to 31. 5kg after a couple sets because it gets impossible to move the weight. Terrible progress. So I'm trying to do flexibility exercises for them first.
reply
123peterjackson
Shame that the app only uses RIR and not RPE given that there are nuanced differences between the two and have always found RPE a better to just the weight on the bar from session to session. RPE is also takes into consideration perceived effort and a set at 8 is not always two reps in reserve You can't always add weight or reps from week to week and sometimes it can take 6 plus months to be able to add 5lbs to the bar or an exercise and for some individuals you can hit a PR ad then not touch that weight for several weeks or months at a time. How does the app take that into consideration. It is like BBM say go into every session suspecting you will be stronger but it is more about stimulating the right adaption for a given session so it is okay for the weight to be less and you can be suboptimal for periods at a time. Please give the app RPE.
reply
Shame that the app only uses RIR and not RPE given that there are nuanced differences between the two and have always found RPE a better to just the weight on the bar from session to session. RPE is also takes into consideration perceived effort and a set at 8 is not always two reps in reserve You can't always add weight or reps from week to week and sometimes it can take 6 plus months to be able to add 5lbs to the bar or an exercise and for some individuals you can hit a PR ad then not touch that weight for several weeks or months at a time. How does the app take that into consideration. It is like BBM say go into every session suspecting you will be stronger but it is more about stimulating the right adaption for a given session so it is okay for the weight to be less and you can be suboptimal for periods at a time. Please give the app RPE.
reply
THEREALZENFORCE
10: 24: Jeff's benchpress PR 34x225lbs but only 380lbs PR one rep max. I call BS for 34 reps PR. Use any one rep max calculator if Jeff really could do 34x225lbs his one rep max would be 480lbs (not 100lbs lower. When i did benchpress years ago i did 30x225lbs and i could do 432lbs. Jeff can barely do 4x135lbs dips that's 14 to 15 reps with 225lbs, yet he claims 34x225lbs.
Jeff weighs 180lbs and 135lbs added weight makes it 315lbs total, he should be able to do 10 to 12 reps of 315lbs weighted dips according to strength calculators.
If 34 reps were true true it only shows that all his training videos and programs made Jeff twice less strong than his prime, so he should go back to his 34 reps training program
reply
10: 24: Jeff's benchpress PR 34x225lbs but only 380lbs PR one rep max. I call BS for 34 reps PR. Use any one rep max calculator if Jeff really could do 34x225lbs his one rep max would be 480lbs (not 100lbs lower. When i did benchpress years ago i did 30x225lbs and i could do 432lbs. Jeff can barely do 4x135lbs dips that's 14 to 15 reps with 225lbs, yet he claims 34x225lbs.
Jeff weighs 180lbs and 135lbs added weight makes it 315lbs total, he should be able to do 10 to 12 reps of 315lbs weighted dips according to strength calculators.
If 34 reps were true true it only shows that all his training videos and programs made Jeff twice less strong than his prime, so he should go back to his 34 reps training program
reply
TriptalkGuy
Hey Jeff. Ive been using MacroFactor for a whole year now and honestly love it. Gonna be renewing my subscription again this year. Also love that you’re offering the new Workout app at such a good price. Ive been using Strong for many many years now and have seen no reason to jump ship. Yet. My biggest gripe with modern strength training apps is they don’t have a good watch app which for me is a must. I’m the type that likes to leave their phone in the locker when I work out and I heavily depend on my Apple Watch for everything else. Will there be a watch app coming soon As I really don’t see myself jumping ship unless there is one. As always, love the content and keep up the great work.
reply
Hey Jeff. Ive been using MacroFactor for a whole year now and honestly love it. Gonna be renewing my subscription again this year. Also love that you’re offering the new Workout app at such a good price. Ive been using Strong for many many years now and have seen no reason to jump ship. Yet. My biggest gripe with modern strength training apps is they don’t have a good watch app which for me is a must. I’m the type that likes to leave their phone in the locker when I work out and I heavily depend on my Apple Watch for everything else. Will there be a watch app coming soon As I really don’t see myself jumping ship unless there is one. As always, love the content and keep up the great work.
reply
neobeimer
Hey Jeff I’ve always wondered, you always talk about standing calf raises and how they are best for muscle growth. And i mean this is true, because the gastrocnemius is the biggest muscle in your calve. But its only responsible for plantarflexion (standing on your toes) when standing up. In seated calf raises the soleus muscle is isolated which is behind the gastrocnemius. With these 25 exercises you’re hitting essentially every muscle, but the soleus is neglected in every one. Standing calf raises might be better for size, but without a seated variant youre missing 1 of the 2 essential calf exercises. Wouldnt you at least want to point that out to people
reply
Hey Jeff I’ve always wondered, you always talk about standing calf raises and how they are best for muscle growth. And i mean this is true, because the gastrocnemius is the biggest muscle in your calve. But its only responsible for plantarflexion (standing on your toes) when standing up. In seated calf raises the soleus muscle is isolated which is behind the gastrocnemius. With these 25 exercises you’re hitting essentially every muscle, but the soleus is neglected in every one. Standing calf raises might be better for size, but without a seated variant youre missing 1 of the 2 essential calf exercises. Wouldnt you at least want to point that out to people
reply
wandering_winds
Please add the following to the app: (1) Multiple gym locations with different equipment, and different schemes for each; (2) Brand name for equipment so that you can track both overall progress and progress for a specific brand/machine (since there is always some differences); (3) The possibility for gym owners (or users) to add their equipment list so that users can just load it from a list of gyms; (4) The possibility to do exercises every x days instead of x days per week. I do every 2 days continuously, so every second week is 4 sessions and every other week is 3 sessions.
reply
Please add the following to the app: (1) Multiple gym locations with different equipment, and different schemes for each; (2) Brand name for equipment so that you can track both overall progress and progress for a specific brand/machine (since there is always some differences); (3) The possibility for gym owners (or users) to add their equipment list so that users can just load it from a list of gyms; (4) The possibility to do exercises every x days instead of x days per week. I do every 2 days continuously, so every second week is 4 sessions and every other week is 3 sessions.
reply
maxbalboa1149
You normally do pec deck as your last set, of course you got a PR. How often have you done any of these exercises fresh Then you fail to get a PR on inclines but mention you actually did this after dips and other presses to failure I'm failing to see what is the point of doing pre-exhausted PRs, lol.
My PRs only matter in the context of my routine; as soon as I change routine, even if it is just playing with the order, it changes my performance on all my exercises.
reply
You normally do pec deck as your last set, of course you got a PR. How often have you done any of these exercises fresh Then you fail to get a PR on inclines but mention you actually did this after dips and other presses to failure I'm failing to see what is the point of doing pre-exhausted PRs, lol.
My PRs only matter in the context of my routine; as soon as I change routine, even if it is just playing with the order, it changes my performance on all my exercises.
reply
Florian-h9k
Maybe I am just unable to find it, but did you try training with TRX bands, or more generally focusing ond inter muscular coordination Like push ups legs on an gymnastics ball and the hands on a sypoba board.
I had a lot of success with these training methods as an athlete were my goal was just as much strength gain without too much weigth gain. It totally boosted my PR's. Would love your opinion on those kind of trainings, next to regular weigth lifting of course
reply
Maybe I am just unable to find it, but did you try training with TRX bands, or more generally focusing ond inter muscular coordination Like push ups legs on an gymnastics ball and the hands on a sypoba board.
I had a lot of success with these training methods as an athlete were my goal was just as much strength gain without too much weigth gain. It totally boosted my PR's. Would love your opinion on those kind of trainings, next to regular weigth lifting of course
reply
darrospide
Someone could tell me why squats are the king of the exercises because is a compound one (we all know there are other excersises that isolate the quats whithout all the fatigue. And Jeff said that bench press It might not be the best for pure hypertrophy for that reason. So why would squats be the best exercise under that logic Don't get me wrong, I've been doing squats forever and I love them, as well as isolation exercises, but this question came up.
reply
Someone could tell me why squats are the king of the exercises because is a compound one (we all know there are other excersises that isolate the quats whithout all the fatigue. And Jeff said that bench press It might not be the best for pure hypertrophy for that reason. So why would squats be the best exercise under that logic Don't get me wrong, I've been doing squats forever and I love them, as well as isolation exercises, but this question came up.
reply
HarrySmy
I have a genuine question. I want to get bigger and stronger so I have both bodybuilding and powerlifting goals, I know that both forms of training will bring my closer to both goals. My question is which do you think is more effective bodybuilding style training for strength purposes or powerlifting training for hypertrophy. In other words who would do better a strict power lifter on a bodybuilding stage or a strict bodybuilder in a powerlifting meet.
reply
I have a genuine question. I want to get bigger and stronger so I have both bodybuilding and powerlifting goals, I know that both forms of training will bring my closer to both goals. My question is which do you think is more effective bodybuilding style training for strength purposes or powerlifting training for hypertrophy. In other words who would do better a strict power lifter on a bodybuilding stage or a strict bodybuilder in a powerlifting meet.
reply
olegnovitski6987
Heavy deadlifts don't grow your neck Did you ever see a decent powerlifter who has never trained his neck with isolation exercises Deadlift grows your neck like nothing else. That aside, you could reduce this exercise selection to 5 exercises - squat, deadlift, bench press, pull ups, OHP and have better gains, because if you do too many of them, you are probably overtraining.
reply
Heavy deadlifts don't grow your neck Did you ever see a decent powerlifter who has never trained his neck with isolation exercises Deadlift grows your neck like nothing else. That aside, you could reduce this exercise selection to 5 exercises - squat, deadlift, bench press, pull ups, OHP and have better gains, because if you do too many of them, you are probably overtraining.
reply
benyagustinus4992
Hi jeff I am curious that gym bro try calisthenics ussualy they strugle. Can you try and give scientic reason why they strugle like there is some part of muscle they don't use while only trainning in gym or there is another reason. Maybe this is challange for you too that have completed gym journey to try something new. Thanks for amazing video and congrats the new PR Jeff!
reply
Hi jeff I am curious that gym bro try calisthenics ussualy they strugle. Can you try and give scientic reason why they strugle like there is some part of muscle they don't use while only trainning in gym or there is another reason. Maybe this is challange for you too that have completed gym journey to try something new. Thanks for amazing video and congrats the new PR Jeff!
reply
wadekramer587
Genuine question. How important is Protien source For example if I wanted to hit 160 grams of protein a day and drank mostly protein shakes how much different would that be than clean foods like chicken or steak Also the other way around if I eat whatever I want like fast food but still hit my protein will that work the same Someone help
reply
Genuine question. How important is Protien source For example if I wanted to hit 160 grams of protein a day and drank mostly protein shakes how much different would that be than clean foods like chicken or steak Also the other way around if I eat whatever I want like fast food but still hit my protein will that work the same Someone help
reply
OziFromTurtles
I do have a question for yall advanced lifters, any advice you would give to someone who doesn’t have a gym buddy(spotter) on how I could increase weight without being in any danger Been going for about 3 months consistently now but always get worried about going as heavy as I can for some sets because I’m on my own
reply
I do have a question for yall advanced lifters, any advice you would give to someone who doesn’t have a gym buddy(spotter) on how I could increase weight without being in any danger Been going for about 3 months consistently now but always get worried about going as heavy as I can for some sets because I’m on my own
reply
stefanrusu9487
No, the OH Tri Ext does not properly train the long head. there are lots of studies to show that. Long head does not have good leverage in a lenghtened position. Jeff over exaggerates on lenghtened stuff, unfortunately. For sure the mentioned study has some flaws that has to do with the mechanics of the study itself
reply
No, the OH Tri Ext does not properly train the long head. there are lots of studies to show that. Long head does not have good leverage in a lenghtened position. Jeff over exaggerates on lenghtened stuff, unfortunately. For sure the mentioned study has some flaws that has to do with the mechanics of the study itself
reply
saadmalik55555
Guys help me out please anytime I do rows on t bar I can't breathe, even when I'm taking 2 to 3 sec delay at the top of the movement for breathing. Rn I'm 67kg with 16 to 18 percent body fat and I started as a skinny kid, and my strength is pretty good, i deadlifted 155kg at 15, 60 kg bw conventional not a somo.
reply
Guys help me out please anytime I do rows on t bar I can't breathe, even when I'm taking 2 to 3 sec delay at the top of the movement for breathing. Rn I'm 67kg with 16 to 18 percent body fat and I started as a skinny kid, and my strength is pretty good, i deadlifted 155kg at 15, 60 kg bw conventional not a somo.
reply
lukasz3912
Placing something like lateral rises before deadlifts is beyond crazy. Don't complain the next time you throw you back out trying to pick up a washing machine or something. Just shaking my head. One of the most fundamental movements, tons of everyday use and it gets placed at 14. Lateral rises at 6. Okay.
reply
Placing something like lateral rises before deadlifts is beyond crazy. Don't complain the next time you throw you back out trying to pick up a washing machine or something. Just shaking my head. One of the most fundamental movements, tons of everyday use and it gets placed at 14. Lateral rises at 6. Okay.
reply
Add a review, comment
Other channel videos
16:12
1:19:2
