6 Week Full Exercise Routine for Women and men

 

MY 6 WEEK NATURAL BODY TRANSFORMATION | Full Workout Routuine

Video taken from the channel: BullyJuice


 

Men Vs Women: The Best Way To Lose Fat (KEY DIFFERENCES)

Video taken from the channel: Jeremy Ethier


 

The Men’s and Women’s Build Muscle, Tone Up and Lose Fat 6-Week Program

Video taken from the channel: Brian Keane Fitness


 

MY WORKOUT SCHEDULE & SPLIT!

Video taken from the channel: Whitney Simmons


 

How I Changed My Body In 6 Weeks

Video taken from the channel: Sophie Jayne


 

Why I Train Full Body 5X per Week (FULL ROUTINE + TIPS!)

Video taken from the channel: How to Beast


 

The Truth About Full Body Workouts 5x per Week

Video taken from the channel: musclemonsters


6 Week Full Body Workout Routine Outline Monday/Wednesday/Friday Full Body Each workout begins with an exercise where you perform 4 sets of 6 reps, and then moves on to several exercises where you complete 3 sets of 8 reps per exercise (except where the letters “AMAP” appear). The following workout is a 4 day split you can follow for the next 6 weeks to build lean muscle. It is written to focus on increasing hypertrophy by performing 2-4 exercises for each muscle group during that muscle’s training day, for 3-5 sets, and 6-12. Feel free to experiment and find exercises that work best for you and keep the workouts fun. Corey Jenkins / Getty.

The Schedule. You’ll perform two max-effort and two dynamic-effort workouts per week, rotating through a body-part split of chest and biceps, back, legs, and shoulders and triceps. This full-body workout program for women promises to deliver results in just six weeks, so you can feel stronger, stat. (Related: This 30-Minute Total-Body Workout Tones from Head to Toe) The full-body workout program for women is a combination of weighted full-body workouts for women, bodyweight workouts, and flexibility exercises that can. Conclusion.

The above workout is a great full body workout for women that can be used regardless of your goal. The set up of the program allows you to maximize your results in the gym whether you are looking to build lean muscle, burn fat, increase your strength, or a combination of all of those goals. The workout can be altered in any way necessary to fit your goals and the availability of.

During weeks 1-4 you will train four days during the week. Ideally this will take place on Monday, Wednesday, Friday and Saturday. However, you are free to structure your training days to accommodate you schedule. Three days are strength focused, using your own bodyweight to workout intervals and circuits.

Day four is a cardiovascular training day. In fact, all good six-day workout routines should have some essential components. According to the American Council on Exercise (ACE), the perfect workout week should consist of: 150 minutes per week of moderate-intensity cardio exercise or 75 minutes per week of vigorous cardio exercise. It’s best to break the cardio up over several days a week.

Huge range of free full body workouts for men and women written by fitness experts. Each full body workout plan features exercise videos showing you how to do each movement. This 8 week full body workout routine trains several different necessary skill sets one may need while fighting crime. 3 Comments. 41.9K Reads 6 Week Navy Seal Workout.

Are you looking to perfect your beach body for the upcoming summer?If so, we have the right prescription just for you. It’s a full-body workout routine that utilizes a combination of high-intensity resistance training and cardio.. Weighted resistance training is the best way to burn excess fat and calories compared to cardio alone. But if you want to maximize your gym time, we suggest you. With a new workout routine each day, you’ll target every body part to stay active, burn calories, and build lean muscle all over.

If you feel like your workouts are all over the place, this can help. Lose weight with this 6-week workout plan that combines effective cardio and strength workouts into a killer routine.

List of related literature:

To achieve this look, training transitioned from three weekly full-body workouts to five to six days a week training a single body part daily with high training volumes.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

This routine too can be done by working out all the body parts in a single day (3 days a week), or using the push-andpull method of training (4 days a week), or doing a single body part a day (5–6 days a week).

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

You can divide body parts in a three-day-split routine in a few different ways.

“Becoming a Personal Trainer For Dummies” by Melyssa St. Michael, Linda Formichelli
from Becoming a Personal Trainer For Dummies
by Melyssa St. Michael, Linda Formichelli
Wiley, 2004

This routine is for training six times per week, dividing the body parts into three two-day workouts.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

Men: Do Quick Sets for each muscle of your upper body every 5–6 days and your lower body every week, and you can literally watch your belly shrink and your muscles grow.

“Body by God: The Owner's Manual for Maximized Living” by Ben Lerner
from Body by God: The Owner’s Manual for Maximized Living
by Ben Lerner
Thomas Nelson, 2007

The Basic Training Program starts out with simple exercises like Deadlifts and Chins.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

You’ll also find 10 routines that can each be completed in just 15 minutes a day, 3 days a week.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Finally, the sequence of the different exercises is also crucial, and in this chapter I give you a fabulous template (based on more than 30 years of research, trial, and success) for your own routine.

“Bass Guitar Exercises For Dummies” by Patrick Pfeiffer
from Bass Guitar Exercises For Dummies
by Patrick Pfeiffer
Wiley, 2010

This program permits very intense workouts because each body part has at least 3 days to recuperate.

“Spinal Cord Injuries E-Book: Management and Rehabilitation” by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
from Spinal Cord Injuries E-Book: Management and Rehabilitation
by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
Elsevier Health Sciences, 2008

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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164 comments

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  • One thing i really appreciate about this channel is how succinct and to-the-point these videos are. Can’t stand it when the video are laden with unnecessary commentary.

  • Yo my breasts gained a bit of fat after I gained weight and now I’m afraid they will go away if I get leaner lmao. I really like my breasts now.

  • Hi I’m coming back to this video because thats how much of a difference it made to me! Your wording, positivity and encouragement in this video totally clicked with me!! I was “skinny fat” like you were describing and now I’m down 6 pounds in 1 month and I’m never looking back! I feel soooo good about myself now and I can see the difference in my toning too! I’ve learned how to live a healthy but still manageable life and I’m totally in love with my new healthy habits! Thank you so much for being so honest in this. I truly think this video changed my life because it’s what caused me to initially start my health kick and I’ve learned so much along the way that I will keep with me! Keep up the good work:)

  • I’ve been doing some youtube workouts since last June. I went from 120-112 lbs, my abdominal area is really nicely toned but my lower stomach (aka pooch) has not changed and it shows no matter how much I suck in my gut:(

  • Glutes are not the only thing we care about Jeremy. I work out all my muscle groups equally at the gym and train harder than most men in my gym. I do agree with the recovery part though…

  • I’m currently experimenting with my body and I’m doing 3 days on 1 day off. Lower body strength + iso & cardio, upper body strength + iso & cardio, total body strength and HIIT. I guess we will see how that works. Also are there smoking any studies on whether or not smoking pot before a workout helps or not. I do and I find that it helps me focus and gives me that mind muscle connection?

  • This is good and all but studies have shown that a frequency of more than 2X has shown no superior benefits in comparison to just 2X

  • I got so many information on ur channel keep it up Jeremy!!and can you give us an insight on when youll do progressive overload, eccentric and volume?

  • Full body 4 to 6 times a week for about 6 months now. Seen wayyy better gains than before. Recover just fine, and if I feel like I’m not recovered enough I just skip the day.

  • OMG THANK YOU! How long have I waited for someone breaking this down for me, based in science and with respectful language that I can take seriously, i.e. “A lot of women might want to put more emphasis on their glutes” instead of “All chicks just want bigger butts”. It matters! Now on to training for a bigger butt AND wider shoulders!:D

  • Good for you! I’d love to see where you are in 10 years when you have more knowledge about this subject. It seem like your on a great journey of discovery.

  • Bullshit, do like like Mike Menster & Dorian Yates, one working set to failure, then allow full recovery and growth before hitting it again. After you’ve reached your potential, something like this is fine for just keeping in shape.

  • Full body is cool but I prefer upper lower split as the time progress in the workout you fatigue and don’t get as good of sets. And you can end up at the gym crazy long at the gym

  • I do a full body routine 5 days a week as a newbie. Its really simple too, just 9 moves, 2 sets each. Bicep curl, overhead press, bent over row, pushup, calf raise, goblet squat, crunches, leg lifts and reverse wrist curls. Only takes like half an hour and I only need 15lb dumbbells, 20lb dumbbells and a 40lb kettle bell.

  • You always have that strength difference between men and women but I wonder Jeremy if a man and woman do some weight lifting exercises with a good heavy weight for both who will outperform/outmuscle the other? And I don’t mean of course only 3 sets of 10 reps but of course till somebody is exhausted.

  • There are so many conflicting reports of building muscle, leaning down, and generally getting in shape. One study says this works, another says it doesn’t, and there are countless programs all the claim to be the best and literally every spokesman has research studies to back up their claims. My head is spinning with all this conflicting information. How does anyone really know what works?

  • Nice vid David! Is it possible to do this routine monday Tuesday rest Thursday Friday rest rest? This would be crazy�� I hope you will answer. Peace out Maxi��

  • Jeremy, how much cardio a week is too much when you are trying to build muscle? Especially when you have fast metabolism, and find it very hard to gain.

  • Alright my man, Im going to try it for 30 days! Im 54 years old, 6ft, 185lbs and am in good shape but havent been shredded for 2 years. I will let you know how it wotked for me.

  • I used to be borderline anorexic and binged after starving for too long. I have been pretty ok recently, and the phrase that helps me so much is “proud not hungry.” Be proud of your food. Don’t be hungry all the time.

  • The metabolic difference between men and women in the Tarnopolsky study reports that women oxidize more lipids than men only during endurance & submaximal endurance exercises no? Instead of “any given exercise” as you state. Unless you’re saying that submaximal endurance exercises encompass that, which I would find hard to believe.

  • ( 10:10) Sorry to say this bad intermittent fasting won’t work with less than 12-14 hours of fasting that’s because, for the first 12 hours of fasting, your body burns glycogen (a molecule that stores sugar). After 12 hours, it starts to burn fat stores. So from 12 hours onwards your body will lose weight! Hope this helped anyone��

  • I hate how she has to stress she didn’t think she was fat, because people would come to the comments and try to ridicule her for feeling that way. If you’re somebody who criticizes anyone striving to become their best self, you’re a fool.

  • Just found your channel, Brother! I run my clients on full body, and their gains have been steady and consistent. Thanks for repping the more old school method.

  • You big and your retinue clearly worked but…

    Looking at it objectively I don’t see the purpose of such high volume when I think more volume burns energy and decrease gain
    And I’m not sure that split is effective for gain as it takes 48 hours to recover you can work some muscles twice or three times a week

    And is it effective to be going into a calorie deficit with cardio while trying to build muscle, if your switching between cutting and building what would be the appropriate time to switch

    (These are not critiques btw, just wondering why you did these things based on science and all that; I may be wrong btw this is just the conglomeration of all the studies I read)

  • So let’s say I lift heavier and heavier but dosent it come down to a point were its unreasonable to keep lifting even heavier. When you hit the limit then what? How do you keep your fit body or challenge it to stay like that? Do lift lighter again? Do you switch up to resistance training and then go back to lifting heavy but start all over from like let’s say 3olb?
    I’m so confused��

  • I was taking fat loss pills and almost seriously harmed my health. Now I realise that diet is not pills and teas, but structured plan full of nutritionally rich foods. Visit NextLevelDiet and get a real diet, stop taking pills.

  • I can’t really understand high rates of this movie. But maybe it’s because I’m a man. I will not spoil statistics since many woman enjoy this channel.

  • That’s not enough exercises for the push pull legs. You can incorporate way more. Bulking push pull wins, full body wins for cutting

  • I usually do ten minutes of cycling when I want cardio, after lifting weights. It’s just enough so I don’t get sick of/hate cardio. Cos I lov it

  • So you’re saying that when you do shoulder press your triceps don’t take part in it and when the next day you do bench press you front deltoids are resting? Seriously? And by the way not only muscles have to recover but also fascicles, sinews and your CNS especially when you push yourself to the limits, practicing failure training (failure workouts). Dunno if i used that term correctly…

  • Every single girl I watch on YouTube has the same hand gestures and talks exactly the same why? No one is different from each other. They use the same gestures in their hands and face. Even girls who do makeup tutorials…. all basically talk and mimic each other. Girls be yourself and don’t copy each other.

  • Drinking water �� Seriously the best thing ever, I used to drink a gallon a day… This inspired me to start drinking way more! Thank you and good job girl! ��

  • WHO’S THAT CLOWN, COMPLIMENTING THAT DRAGGY BORING NARRATOR… AND THE BACKGROUND ANNOYING BORING NOISE? IT CAN KILL A HEALTHY T COCK COUNT –

  • okay but the comparison between the cardio vs weight in the girl picture is dif angles and watching the girl in the pic working out we can see she is pretty skinny fat even though she is lifting

  • I LOST 40lbs!!! You ask how? I visited website called NextLevelDiet. I selected only food I like and they provided me with DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS and HEALTHY RECIPES.

  • How about a day for each body part. Chest Monday Arms Tuesday Back Thursday Shoulders Friday Legs Sunday. Again days can differ but you get the point. Bodybuilding style training.

  • How many calories do you burn on average for workouts? I’m always dripping sweat and soaking through my shirt, and only burn around 300 calories.

  • this is the problem. Beginners try to train like and advance person, without understanding the science behind their body.
    they watch a profession bodybuilder training and try to eat and train like them expecting to look like them in 6 or 12 weeks…!

  • I just wanna add that just because someone looks slim doesn’t mean they have gut health or good heart health eitherrrr and a lot of people don’t think about that����‍♀️

  • i love this workout i just started it im 13 and it is freaking hard i had to improve on most of it bc i dont have all of the equipment

  • Bro, just started out 2020 with this 5x day a week full body routine, let me tell this workout scheme is the bomb. The two things I love about it is that it’s the most fun out of all the routines I have done, and number 2, while overall volume didn’t go up by much, QUALITY volume increased, I am exciting to see the gains! Oh and third benefit, increased frequency, which I feel was lacking for me in certain areas. Also on TRT, keeping strong!

  • What do you eat after the workout? Do you have a protein shake? I’m a runner but want to build my butt and arms. Should I get rid of the cardio?

  • If Monday and Sunday are the same workout, doesn’t that mean that you’d be doing the same routine two days in a row after the Sunday routine?

  • This is a silly point to bring up but I like it that you guys always throw your rubbish away when leaving a restaurant. Shows respect to yourself and the people that work in the restaurant.

  • It seems like you only considered legs as a whole, with a focus on quads. Do you also include hamstrings in this routine? And calves 1x / week?

  • Great video. ��
    You inspired me to do more full body workouts and since I’m doing them the last few months I’ve had pretty good strength gains. Definitely superior to split training for me.

  • ☝️�� I call Bull$hit @ 2:29. I have a thick muscular chest, bigger than average and to maintain it, I do 300 push-ups in sets of 50. Some days I do more some days I do less but this is far greater than the 10 to 15 threshold.

  • @daveperotta in n out over rated?? Bro.. 4×4 animal style once a week MANDO.. it’s still #tacogang till I die @howtobeast but that 4×4 AS deserves a lil RESPEKT..������

  • Sounds like educated bullshit….. if you know anything about working out especially naty you would know this is a load of bullshit full body workout you will be in the gym for 4 hours and your body will get used to it very quickly that’s why you need to shock the system again…
    It’s all about how you lift not what you lift

  • If you wish to lose fat, you should check out Custokebon Secrets on the google search engine. They will help you get the shape you deserve.

  • Full body high frequency with lower volume is the best because you spark muscle proteine synthesys(aka muscle growd) for 24/7. If you are not on gear you only grow for 24/48 hours after a session. So all this split routine bullcrap is working well for drug users because drugs spark muscle growd for over a week but for naturals we need the frequency.

  • This is suitable for those who have time in abundance as it nearly takes 3 hours in FBW. Please recommend for those who have jobs 5 times a week and can spare only 1 or 1 1/2 hours.

  • Most women I know that want to lose weight want to have smaller glutes.obviously the woman in the video doesn’t need to lose weight but many fat women have large butts

  • Can u change it up if you don’t go to a gym? I have my own gym to were i can do everything on this list but leg press. How long have you been on a full body work out? Thanks for your help & support

  • I didnt no anything about you and who you are. Out of all the bodybuilders I’ve watched you are now my favorite one your a great trainer and your down to earth that’s what I need. myself was always angry about everything got treated very bad by my mother and father all my life. Every time my father gets drunk he always said I’m not his child. That still hurts me after all these years. I’m 41 years old now and. I’m still filing hurt. The only thing that gets me up and being happy now is my wife and my daughters but I put GOD first. You motivate me to be great at what I do now in life. Thanks for being who you are I pray you and your family have a blessed journey. I would love to workout with you only one time. I’m in Memphis TN.

  • when i was younger i did three different jobs… i had three kids and went to the gym 2-3 times anyway����…. I am now 55 years old and I have five children’s children��,,, I go to the gym 2-3 times… nothing much changed when traveling with a wife but much more….������

  • If I am repeating myself I am sorry. This is a great channel. I wish I had access to this kind of knowledge in my 20s. Do you have any new books coming out?

  • Hey, Whit! I’m so glad I’ve stumbled across your channel because I’m just about to start my fitness journey. You’ve really helped me sculpt my gym schedule and my meal plans and hopefully you’ll also be able to help me sculpt my body (LOL) I’m looking forward to more gym equipment videos, tho. It’s gonna be my first time in the gym tomorrow so having those kinds of videos would really help me. Thanks so much for inspiring me to get back in shape!

  • Yo David, I’m looking for a good three day full body workout that doesn’t include dead lifts. Can you give me a routine or point me in the right direction? Thanks bro

  • Your results are amazing! I’ve been weight training for 6 months and have seen my body change in positive ways. However, my lower belly is not budging. It looks weird because my waist is snatched now and I have a big bulge at the bottom. It’s been getting me down because I do 3 days of training and 2 days of HIIT and 1 day of cycle. Any suggestions for my situation, I appreciate it.

  • I am a figure skater and your videos are helping me perfect my triple jumps. Thanks to your leg workouts I landed my first triple. My legs feel so strong but look long and lean.

  • It seems like the only reason why women recover faster than men because women don’t lift as heavy as men do. Even if a female is lifting heavy based on her physique and training experience, that in comparison with a male with experienced training, the guy will still be lifting much heavier. So of course men have more muscle damage. They have larger muscles, more more muscle mass and use heavier weights, resulting in more recovery time needed.

    The studies need to report what the average weight lifted for women versus men was.

  • I have the same body shape but I’m a bit skinnier. I get called a stick all the time but ever since I started working out because of volleyball I feel a lot more confident.

  • Hi, I recently started with your (3-days) full body workout A + B, but I am a woman and I also want the glutes more targeted than the chest and arms. How should I change these exercises and/or reps in order to do a “female” full body workout?

  • All reasearch are not suitable…full body is the worst thing for progressive overload… recovery becomes shit… intensity falls….
    Push pull leg is the best ever thing in this whole planet…
    If you are advance athlete full body will give you zero fucks ��

  • Workout at 4:53

    Incline walk 5 min
    10-12 reps / 3 sets
    Leg press
    Bar squat
    Static lunges
    Half burpees
    Tricep dips
    Pushups
    Leg raises
    Plank 45s

  • it’s actually insane how much I related to your first part of the video about over eating and the whole “soft/ weak/ lethargic” thing. This video honestly is so much different than so many others that I have watched and it means a lot to hear how other people experience those things too. Just wanted to share how much it means and that I really appreciate you sharing your journey, as I have gone through a similar one myself so this was very comforting/ motivational����

  • you literally just seem so nice and you’re not trying to push us buying your e-book you just let us know where to find the recipes and I love that!! you seem so sweet and inspiring <3

  • CHANGE YOUR NAME, CHANGE YOUR EXISTENCE INTO A BETTER LIFE AFFECTING POSITIVE CHANGE TOO MUCH INFO MEANS YOU CAN’T BE TRUSTED WE MUST TRUST OTHERS ON YOUR LIST OF EXPERTS YOU FEEL ME? I DO!

  • You may have given me a reason to look forward to leg day. Not that I skip it; it just always feels like a chore. I did notice on some days I feel noticeably stronger than others, but never actually thought that it might be “because leg day was yesterday”. I’ll pay attention this time and see if it works. Thanks my young brother.

  • Your ebook recipe link is not opening up for me. I would like to see what you’re eating so I can try and see if it works for me. Thank you.

  • None of those studies show how long is gym session for advance lifter on daily full body routine. If I need 4-5 sets per muscle group a day, and we have usual 6 muscle groups, we need to hit 30+ sets a session! With warm-up and cool down time this will take 3+ hours a day, and could be performed only by someone who do not have any other thing in life but training and recovery eke. professional body builders. This would not be efficient in any other sport as it does not leave you any quality time to do skill conditioning…

  • As expert, I do believe Custokebon Secrets can be good way to lost lots of weight. Why not give it a chance? perhaps it is going to work for you too.

  • It still surprise me, just how lots of people don’t know about Custokebon Secrets, even though lots of people get great results because of it. Thanks to my cousin who told me about Custokebon Secrets, I have lost crazy amounts of weight by using it without starving myself.

  • Hey brother thank you for the response. I am waiting for the nutrition. I current weight is 220 and I’m trying to get down to 200 with the abs.

    I’m having issues with cardio due having 2 turn labrums in my hips. So I. Need help with the nutrition part.

    I still super active until my surgery in October as I workout 5 days a week and do taekwondo 4 to 6 days a week. I’m curious to know what you change bro.

  • at home workouts? i cant go to the gym or have any subscriptions for anything, so what should i do exercise wise at home to get that body?

  • https://youtu.be/3IXpb6Z84-M?t=75
    Left: perfect girl’s body
    Right: Meh..

    Also, females’ lower body responds more to the training compared to their upper body, so for balance and athleticism reasons they should prioritize upper body training. Not mentioning that for most men giant female ass looks gross.

  • i have 2 months until vacation (if it isnt cancelled bc of covid) and i reaallly want to get in shape and lose 2 inches off my waist, this helps!

  • No disrespect my man, but I think all of us would appreciate before and after pictures that were under the same lighting and same pose. Looks like you were flexing in the second pic and flared out your lats, making it seem like a bigger change than it was. I’m sure you had some transformation with the loss of some body fat, but no need to over exaggerate.

  • Good energy for lifting weights, leaving the tank almost empty for fat burning never do cardio first unless warming up, no high-intensity cardio first. Why? Why use good energy for cardio.

  • i’m glad to see there are many skinny fat girls like me out there, i’m 43 kg rn my ideaaal weight, but i wish i was toned, my confidence would boost 100% i’m so excited to try this out

  • Why not just perform a standard 4-day body part split (bro split), BUT with the addition of a lower volume workout per body part tied onto the next related body part later within the week?.. This way you can get the high stimulus per session of a traditional split AND 2x per week frequency, technically and the workouts will be shorter. For example:

    Chest, Shoulders (L), Triceps
    Back, Biceps (L), Forearms

    Chest (L), Shoulders, Legs
    Back (L), Biceps, Core

    *(L) designates low volume for 2x a week frequency… Admittedly, Triceps and Legs will only get direct work 1x a week though. This is what I’m going to be doing; simple yet effective time to get back into the gym!

  • “dont know why they call it mecca, doesnt seem very religious here.”
    that’s where you’re wrong partner. you are in the temple of iron, offering sacrifices daily to the God of Swol, so that he may bestow some gains upon you and help you answer the riddle of steel.

  • I do legs mid of the week. That group kills my energy for 2 days, so if I do chest day-after my strength is gone and I get a crappy chest day.
    I do chest first of the week (right after a 2 day break). Lets face it, for guys legs always lack behind upper body (Ladies is reverse).. and I really do not care
    cause I am working out as a health hobby not a $$$$ competition… also squats keep hurting my lower back, so leg press and leg machines are good for me! ;D

  • omg i have the same body skinny fat XD I want to start sport but i’m not consistent i need someone with who i can do it everyday!

  • Please remember that this is just an outline. You don’t want to do 5 sets per workout of Bent over rows and deadlifts and T-Bar rows because that is your week of Back exercises right there in one day. So please remember that
    when you hit a muscle with compound exercise s using different angles you are still working the same muscle group. Just make a note of that before you set up your plan. Think of it this way, do 18-20 sets of exercises per muscle group per week that’s the sweet spot. So if you are doing a back routine 5 days a week you should be doing 6 sets of all your back exercises per session not 5 sets for each exercise that is deemed a back exercise

  • I’m soooo jealous of people who can do a hard workout like that �� if I do that I get migraines that make me want to die cause they’re so bad. I have to workout super easy and light so I don’t get them and even with all the precautions I still get them �� it sucks so much

  • I don’t go to the gym to work out I work out at my apartment. I have yoga mate and I have dumbbells and it works I work out five days a week sometimes four days a week it depends what and if I want to work out five or only four days a week.

  • Trust in Jesus he died for your sins, believe the gospel. Repent!!! If you do sin confess your sins, ask him to help you overcome your sins he will. Obey Jesus live by his teachings be lead by the Holy Spirit the Lord is coming soon you must live by his teachings. The love of God is beyond our understanding  God bless

  • I’m gonna be so fit by the time I go back to school next year. It’s not a “I hope I can” it’s a “I can and I am going to” kinda thing rn

  • I’m skinny fat as well, I’m thin and untoned in most areas, it’s all in my love handles except I have no belly. �� I’m taking this seriously and getting on the fitness journey and even though I’m very sore most days I’m loving how I feel in general. I work two jobs, dog walker and weekends in a bar so very active jobs, but I ate loads all the time and wasn’t losing weight because of it. I’ve cut down so much sugar and carbs, and gone on a Mediterranean diet. I’ve also been intermittent fasting which is easy for me as I never wake up hungry and usually only eat one big meal a day anyways, and maybe a snack.

    I was starting to like my body but now that we have been in lockdown, I’ve gained so much fat and binge ate and no exercise.

    Ive been doing yoga every day and bodyweight core exercise like sit ups, crunches, planks, press ups, squats etc, building up to go on my first run soon even though I’m not a fan of running when it’s not treadmill.

    I’m genuinely so excited and hopeful and motivated.

  • I’ve been struggling a lot with the extra 15lbs I’ve put on the past couple of years but I can’t stay consistent and motivated and I’m so frustrated. It’s so discouraging. Seeing your video is so inspiring! But how do I get there:(

  • why do people always compare full body splits to bro splits? Most people who don’t do bro splits are doing push pull legs. You need to compare full body with that.

  • I notice many people keep on speaking about Custokebon Secrets (look on google search engine). But Im not sure if it’s good. Have you ever tried this popular fat loss system?

  • I read an article that said cardio is counter active to gains…so I have been hesitant about cardio on lift days…but of course everyone has their opinions. I am trying to loose my midsection as well but I dont want to loose muscle. I been in limbo for a min. Lol. Good vid bro

  • I like to do full-body I can leave the gym “tired” but not over-taxed in any one muscle group.
    Once I got good at this every other week I do two-a-days 1/2 normal load morning + full load evening with morning going harder in one upper body area and in evening going harder in lower body (usually leg press or hack)…….The next week back to one-a-day.
    3 times per quarter I do heavy splits.
    2 months every year I do bodyweight and mobility.
    stretch 3 days per week 15000 steps as many days in a row as I can, as long as my feet don’t kill me the next day

  • What are your thoughts on a 3 day full body routine like Leroy Colbert? 6 sets a body part split up between two exercises per body part 3 days a week. I’ve been doing this for years and have had good results. Still debating switching to 5 days a week full body.

  • Personally I like having a bit of fat on my body. Fat gives me a feminine look. My chest looks fuller and my hips look rounder. But what I’ve noticed is that if you don’t exercise, your body will accumulated more fat around your mid section, which throws your figure off. I’ve also noticed that I’m less hungry when I exercise regularly. Exercising and eating healthy with an occasional unhealthy meal keeps your body looking good. I’m aiming to put on muscle but also maintain a pich of fat, therefore giving me a bit of a thick look. Slimming my waist, adding lots of muscle to my legs and glutes and having long slim muscles on my arms.

  • Yes! I common misconception is that all skinny people are healthy! It matters what’s going on INSIDE the body, not what you always see on the outside.

  • I’m so glad you highlighted doing the same workout over and over is so boring because I’m the exact same way!! Thanks for the tips

  • Thanks for watching everyone! Super excited to have finally launched my female programs to add to my existing male programs, and you can take the quiz here to find which one is best for you: https://builtwithscience.com/courses/. Hope you enjoyed this one! Comment below what other topics you’d like to see!

  • I totally agree with that. Recently I changed for Push-Pull-Leg… What do you think about my BODY TRANSFORMATION?:) Stay motivate!

  • My schedule:
    Monday: glutes and quads
    Tuesday: caffs / jumps,cardio, and sprints
    Wednesday: core / body weight + combos
    Thursday: core +arms/back/ shoulders
    Friday: something fun ( swimming / rock climbing / spin class )
    Saturday: rest / stretching
    Sunday: yoga / dance

  • I really want to do yoga for my whole workout because I want to become more stronger & I really want to lose weight in my face I’ve gained weight in my face but everywhere else isn’t? I’m not understanding why

  • 48 hours recovery for men meanwhile only 4 for women?! A better nutrient delivery still makes it hard to believe there would be such a huge difference wtf

  • I should really start making videos on YouTube to show people what a true natural person really looks like. Genetics my ass, you can take a toothpick and Inject him with steroids……boom muscles. Research the Hodge twins before they took steroids, look up bodybuilders before and after pics. I think it’s time for someone who is actually natural to make videos.

  • It’s called “The Meca” bc Arnold and many of the greats have trained there. Kinda lost some cred with that one but other than that, great video and insights… ��

  • Both of you have fantastic butts…

    Thanks for this video. I’m glad to hear that I recuperate faster, I was feeling conflicted about doing pushups almost daily, but not anymore ��

    I usually wouldn’t feel so trusting with a guy talking about the female side of things, but in your case I’m definitely confident, and one major reason for that is how well documented everything seems to be (I mean, you pull up on screen the very research you mention…) Looking forward to more female inclusive material. And being on my period right now, I’m very curious about how, obvious pain aside, cramps might influence a workout (probably won’t change my unwillingness to do anything core focused during a cycle, but still curious…)

  • For everyone saying 5x FB is too much idk man. Full body is what I did for four years in high school, Mind you I had time to sleep my 8 hours and I weight trained for 45 min during school and did wrestling 6 days a week two of which were tournament days during peak season and 4 practice days consisting of 1 hour warm up, 1 hour weight training and 1 hour of actual wrestling drills. Only had two injuries. One occurred during a match and the other playing soccer. After high school I just swapped wrestling for Muay Thai 3x a week and jujitsu once a week. I currently lift everyday(my two rest days I go in and just lift light and work on proper form,full range of motion, and flexibility.) I simply hit the muscle that are not as sore and if I happen to be sore it’s usually due to my food or lack of sleep. I do a similar routine to his. Usually takes me no more than 45 minutes plus I’ll hop in the sauna for 15-30 minutes to aid my recovery. I do however sleep 7-8 hours and take a nap during lunch(a siesta) instead of eating and it works great.

  • Trying to gain some weight.. muscle mass. I have been watching your videos. Lots of information to take in. Just not sure where to start. Lot of calories and workout daily seems to be the main focus..Point me in the right direction. 5’10” 147lbs��

  • This was very informative and just the advice or input I needed. Thanks bro and greatly appreciate you for your time and details. I will incorporate in my training. GOD bless����������

  • Does Custokebon Secrets really help to lost a ton of weight? I have learn numerous good stuff about this popular lose weight diet plan.

  • Same, I’m skinny fat and I don’t feel strong or a good routine or good food either! Trying to change that during this quarantine:)

  • I must say you’re literally the only fitness YouTuber that actually has charisma. Like, I truly think you love what you do and you want to help us, and not just doing it for the money. Besides, you seem like the nicest person to be friends with. Love your videos! ��

  • I’ll try this sort of routine; actually something similar, working each large body part three times per week in traditional ways. Also medium, and smaller muscle-groups on the other 2 days. I don’t actually believe that something to the point of working a body-part almost every day is healthy, and productive. Sorry I Just don’t believe in very high frequency, especially within a weekly routine. Besides, I believe mostly what Arthur Jones researched, developed, and wrote about; as well as what Mike Mentzer practiced, and wrote about.

  • Visit website called NextLevelDiet and get complete guide for your transformation. I got personalized meal plan for 28 days which contains ONLY food that I have chosen. They provided me with complete DIET PLAN for 30 days with TRAINING PLAN included and I finally started seeing results.

  • I realized I’ve been in quarantine for 9 weeks and could have done this, too! I will definitely start this today because I’ve got nothing (but inches) to lose!

  • Man, why the Arnold comparison? I stopped watching at that moment. He did not build massive amounts of muscle by a certain workout routine, he built it with steroids. Stop promoting steroid users.

  • Can you talk about your skin care and hair routine? Your hair looks so healthy as does your skin! Would love to see your skin care and makeup choices? Great video! <3

  • Does anyone here work 12-14h shifts and still manages to workout everyday and eat healthy? I mean during the quarantine yes I do since I work remotely but otherwise, once I go back to work, it’s really difficult to incorporate daily workouts to my routine:(

  • Woman recover faster than men…

    The scientific research did not take into account that men have more muscle mass thus when working out more of muscle fibers are torn and therefore more fibers are needed to be healed. Compared to the female counterpart they have less muscle mass does less time to recover from a work out.

  • Can you do a written out routine in the infobox? Such as how many reps and set you do with each work out. That would be so helpful!!

  • Guys, build muscle does not need to be hard (I used to feel it did). I’ll give you some advice right now. Look for a diet plan called Custokebon Secrets. Seriously, that program has transformed my life. I probably shouldn’t even be mentioning it because I do not want a bunch of other guys out there running the same “game” but whatever, I am in a good mood today so I’ll share the wealth haha.

  • Ok I wanna try what your doing so I work third shift so what would be the best time to work out in the morning when I get off or before I go in and I wanna try to eat right to get my gands I’m looking for and what doing the bad things like somking should I stop doing that to because I really don’t drink that much so I could stop drinking with no plan it’s just the somking I would really like your help and commitment in it I really like what your doing and I wanna do the same what’s best for me.

  • The supposed shorter rest periods and recovery seems a bit unlikely to me. The only reason i can think this to be true is that men are way stronger, thus getting way more stress and damage on their muscles. I dont think that if a woman lifts the same amount of weight as a man does that she recovers in 4 hours haha i mean if a woman trains herself to bench 80kg for 10 rep to failure then there’s no way she recovers from that in just 4 hours.

  • Dudes should be training their lower body as well a strong lower body makes you stronger as a whole I mean yea it’s good to have a big and strong upper but lower also needs to be big n strong

  • If you’re taking drugs or professional lifter then you do 5 times a week w all that free time. I’m good 2 to 3 times a week going compound intense workouts

  • i instantly subscribed because this is the first time ive seen someone with the same problems as me before my fitness journey. i appreciate this showing up while scrolling!!��

  • I do split workout 6 days a week and getting great results. Monday and Thursday are arms, Tuesday and Friday are legs and Wednesday and Saturdays are abs.

  • Hey!! You should pretty please do a video or make a website (like chloe ting’s) with a couple weeks workout schedule that has cardio workouts, yoga, etc, and all the rep/set amounts for the strength workouts. Especially over quarantine I really need this!! ❤️���� Thank you!

  • لطفا” از دوستانی که می توانند ویدیو های آقای jeremy رابه فارسی ترجمه و یا زیر نویس فارسی کنند متشکریم ما در ایران هستیم و استفاده میکنیم thanks jeremy

  • Full body 5 x per week high intensity isn’t doable, I don’t care what anyone says. You’re in the gym for 10 hours and your body has to recover when?

  • I have dance practice 5 times per week, for 1 hour every evening, which is like mid/high intensity cardio. Can a guy still build muscle despite that? I think lifting 3 times per week is enough, what do you think Jeremy?

  • Really? Chest, back, legs, shoulders, arms, rest split? That sounds terrible. I doubt anyone does that.

    Common splits:
    Push, pull, legs, push, pull, legs, rest

    Upper, lower, rest, upper, lower, rest, rest

  • not going to recover and ‘stunt your growth’…… there is ZERO research out there that states resistance training ‘stunts’ growth. If ANYTHING it would increase growth… SMH… physique quiz…. debunked years ago. WTF. people actually buy this BS? All this guy knows is how to grow a youtube channel and how to use TRT.

  • Great video and informative! I love full-body workouts and it’s crazy how underrated they are. Great to see them get some attention!

  • Never listen to someone who’s trying to sell you something.Full Body is the way to go when your natural, but not 5 times a week, 3 maybe 4 times at the most.

  • I always avoided diets because I thought I wouldn’t be able to eat pizza or pancakes. Diet plan I got from NextLevelDiet allows me to have cheat meals and still keep my fitness journey on track. If you don’t believe me, visit their site and try it yourself.

  • Hearing about your past struggles is like looking into a mirror! I feel some real hope of recovery and wellness in the future. ����

  • It ain’t fun and wouldn’t stick with it in the long run. Push pull legs & upper lower are the best options. Don’t complicate things

  • Hey Jeremy, it’d be awesome if you could make a best science based workout series with just bodyweight (and maybe some free weights) for those of at home, or who can’t get to a gym for one reason or another. Thanks for what you do! ��

  • Push pull legs theres definitely muscle over lap. I’m not trying to sound like a hater but. Your back is involved with every big compound movement, squats ohp. Bench. Chest even gets involved with pull ups a little.

  • Hi ��..This Has Always been a doubt of mine…Does Exercising For Your core muscles like abs affect your overall muscle gain?

    My Gym Trainer tells me not to exercise for those areas…

    What should I do ��

  • 2:02 made my day I’m back on full body 3x a week now and I’m not as fatigue as I was on my 6 day split. But all in all you’re just rearranging your volume across the week. The end results are quite the same. Some things might get you there 2-3% faster but that’s it

  • I love the daily workout schedule choosing to do different exercises everyday for certain body parts helps me to understand what I’m doing learning the names of the body parts I’m using ���������� cause I wasn’t paying that much attention in school I’m having to relearn all the big words… and also learning what each exercise do…. long story short this is good for beginners…. ❤️ this page… you are gorgeous and fun…

  • This is a great video! Thank you!! Could you do a video on how you use your Apple Watch to track your workouts, not cardio but any resistance, weight, etc workouts? That would be awesome!:)

  • Love your videos! Thanks for your tips on having a workout schedule, its very helpful! I love going to the gym, but I work as a nurse so some weeks I don’t go as often as I want. So every month when I have my working schedule I’ll make a workout schedule for the entire month. On the days that I don’t get to workout at te gym, I always do a workout at home such as abs or a HITT training or LISS outside. Been doing this since this year and I’m loving it!

  • Question: I have had two csections and lost the majority of the pregnancy weight both times but now I have extra skin that is stubbornly refusing to go back in so to speak how should I tackle that? It is very stubborn I don’t mind the stretch marks they are warrior stripes from battles of child bearing but the skin has got to go. Like yesterday!

  • How long are you at. The gym typically on any day. I normally do about an hour to hour and a half. 5days a week. That’s about 30mins maybe a little more on cardio and the rest on strength training.

  • Same. I have the same body as you had before.. I don’t know what I can do about it because I already am in a deficit and also workout. It’s just like my body doesn’t want to get in shape ����‍♀️

  • jeremy as a caveman: ‘WOMAN’, get in the cave,,,,,, now!!!! ugh. mmm. eek. ugh. leave those other ‘WOMAN’S’ alone,, ugh. ugh. lol.

  • I just found your channel and instantly subscribed! I feel I’m in the same kinda place as you right now and hoping to start to see a change soon!:D

  • Im sorry, i know u dont wanna hear this. But wasnt nothing wrong with your before pic of ya body. But….you know my opinion dont matter. As long as you happy. Im tryna work on losing my mama tummy ����

  • Great video… these videos make me seem like I haven’t done anything with my life yet.. haha. I will be starting out at the gym this month.. been doing some home workouts, I definitely want to do those cool moves and
    Planche pushups and I think its time I added some gym too. I hope to share with you guys my beginner’s journey… Y’all can subscribe to journey with me

  • hi I have a question about the ebook! i know you are dairy free, but does the ebook have vegan recipes too? I would love to try it but I am fully vegan and didn’t know if there were options for a fully plant-based diet in the book:) thank you!! love your videos. x

  • Intensity is NOT how much weight you are using. You are is shape for sure. Not huge. Don’t get how your holding your arms out to the side like your back is so HUGE that they won’t hang by your side. Just find it humorous.

  • One of my friends saw great progress by following your channel/advice so here I am! Now that my marathon training is over, I’m so excited I can finally focus on changing my physique with weights. Thank you for all you do!

  • most of things you speak makes scence, but you have an overhead press and triceps on monday and bench press next day, thats not optimal for increasing bench, caus bench includes triceps and shoulders and if they are not fully recovered bench will suffer

  • Thank you for a detailed and simplified video! Not a lot of people break everything down easily the way you do. I would REALLY appreciate if you or anyone else reading this can give me some quick advice. I’ve been lifting weights for two years and my goal has always been to put on mass and weight(I’m @125). I have been in a bulk(although I need to be more consistent with it) and I’ve been training with more intensity the past month. However I just started my track season and I’m worried that 1.the extra calories I consume will be easily burned off through practices and meets, 2.I’m not sure if being in a bulk while being in-season is a good idea even though I really need to get stronger for my performance, and 3.I’m not sure how I’m supposed to train if I want to gain mass and strength plus I need to be in a bulk, but I also want to be athletic for track. Someone please clarify or give me some ADVICE I’ve been thinking hard about this for a while.

  • Good shit, I’m about 3 years in to lifting, my legs tris and chest grow fast asf but my back shoulders and bis somewhat lack.. I been on kind of a full body routine. Should I try doing a body part a day?

  • You have to be an absolute idiot to believe this was done naturally. Wold have no problem if the video was named MY 6 WEEK BODY TRANSFORMATION, but to include NATURAL in the title.. fuck outta here

  • This vedio is good. I am also a successful weight loss woman. You could see my channel maybe my journey help you. We should go together and keep the weight loss off.

  • That strength cycle u mentioned is more valid for established lighters in a routine. If you’re just starting out that strength comes relatively quickly