The PERFECT Full Body Workout (Do This 3x/Week)

Quick Overview

The perfect full body workout, designed for maximum results in minimal time, consists of six primary exercises—low incline dumbbell press, barbell squat, pull-up, Romanian deadlift, wide grip lat pulldown, and a lateral raise superset—which should be performed three times per week, customizing exercise variables based on individual body structure, experience level, and goals.

Key Points: The initial chest exercise is the low incline dumbbell press, where the incline must be adjusted based on sternum structure: lower incline for a flat sternum, higher incline for a steep sternum, achieved by testing with a phone placed on the chest. The squat progression starts with the goblet squat until one can manage 50% of body weight for 10 reps, then personalization involves elevating heels for quad focus or using a bench behind for glute focus. Pull-up progression involves starting with the inverted row up to sets of 15, moving to a neutral grip pull-up aiming for sets of 10 unassisted, before switching to the overhand grip. The Romanian deadlift key technique is hinging at the hips, not bending the back, and form requires keeping weights close to the legs, with a range of motion stopping when the back can no longer stay flat or tension is lost in the hamstrings. Back thickness is built using a wide overhand grip lat pulldown, pulling elbows in an arrow shape to the lower chest, aiming for 10 to 15 higher reps to target midback muscles. Shoulder development utilizes a lateral raise superset: first, laying back to raise dumbbells in a Y shape (side/front fibers), then immediately flipping over chest-on-bench to raise them out to the sides/behind (rear fibers). Beginners are advised to add a core exercise like the deadbug, while advanced options include hip abduction for glutes, calf raises using straight-leg exercises, arm supersets, or Kelso shrugs for upper back.

Context: The speaker, drawing from over ten years of coaching experience, presents a quick, comprehensive full body workout routine intended to deliver optimal results efficiently by emphasizing exercise selection and necessary modifications tailored to individual anatomy, experience, and specific fitness goals. The routine covers the entire body through six main compound movements, supplemented by personalized accessory work.