The Very Best Full Exercise Routine for Muscle Mass Building


Full Body Workout For Beginners (BUILD MUSCLE WORKOUT!)

Video taken from the channel: Vince Del Monte


The Best Science-Based Full Body Workout for Size and Strength (“Workout B”)

Video taken from the channel: Jeremy Ethier


Full BODY WORKOUT for Strength and Mass

Video taken from the channel: WORKOUT


The Best Full Body Home Workout for Mass (Full Routine)

Video taken from the channel: musclemonsters


Full Body Workout For Mass

Video taken from the channel: Eddy Ortega


The Best Science-Based Full Body Workout for Growth (WORKOUT “A”)

Video taken from the channel: Jeremy Ethier



Video taken from the channel: Obi Vincent

Creating The Best Bodybuilding Workout Routines To Build Mass And Gain More Muscle One of the most traditional bodybuilding workout routines is the 3 day split. There are many variations of the 3 day split but overall they are all similar. The 3 day split is a very popular workout routine and arguably the best approach to building mass. Time economy and workout efficiency can produce staggering amounts of muscularity and conditioning – if you do it right. And, in this case, doing it right calls for three days of full-body work.

Training with heavy weights and hitting the entire body, fast, has worked for years with a number of physique athletes. So a full-body workout routine can pack on muscle more quickly than anything else, provided that you know how to structure it in the right way. The Best Full-Body Workout All you really need is a squat, lunge or deadlift variation, an upper-body push, and an upper-body pull.

Do 3-4 sets of 5-8 reps. When it comes to piecing together a workout, or knowing what to look out for in a programme, the best full-body workouts will include compound exercises — moves that involve multiple muscle groups. There are many workout routine but out of them which workout routine is best for muscle building and fat loss, The answer is right here!

Complete Fat Blasting Full Body Workout | Burn 500 Calories | Warm Up & Cool Down Best workout routine to GAIN MUSCLE and LOSE BELLY FAT at the same time | Build Muscle Mass Weight 5 BEST EXERCISES That BURN The MOST CALORIES. This Pin was discovered by Grace Johnson. Discover (and save!) your own Pins on Pinterest. But it’s essential that you push through if you truly want to maximize your growth with this full body workout at home routine.

Perform 30-40 Reps During Each Of Your Set During Your Home Workout Research has indeed shown that working with higher reps and lighter loads like with your bodyweight, for example, can lead to comparable growth as heavier weights in the gym do. In the following article, I will share with you 27 full body workouts without weights. All workouts are presented with videos. And below each one of these, you will find a brief description of the sesion. Follow these workouts at home, outdoor or while you travel.

The following videos are only complete body workouts without weights. Find workouts for building muscle here. Plans for men and women.

Shock your muscles with this full body workout! Each muscle is targeted with 2 exercises that train a different function of the muscle for optimal gains! The Best Muscle Building Workout for Natural Bodybuilders.

List of related literature:

Squats or deadlifts for the legs, bench, incline and shoulder press for pecs and delts, chins and bent over rows for back, close grip bench for triceps, barbell curl for biceps.

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

Effective upperbody exercises include bench press, incline press,military press,uprightrows,shoulder shrugs, triceps extensions, and arm curls.

“Wrestling For Dummies” by Henry Cejudo, Philip J. Willenbrock, Ed.D.
from Wrestling For Dummies
by Henry Cejudo, Philip J. Willenbrock, Ed.D.
Wiley, 2012

It’s necessary to point out that in addition to doing exercises for only one or two body parts at a time, bodybuilders also spend many hours a week implementing nutrition and supplement strategies to achieve their desired levels of muscle size and definition, without which it can be hard to achieve the same appearance.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

In the beginning, every bodybuilder should stick pretty much to the basics.

“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

Strength gains, however, appear to be fully achieved with just one set per day in previously untrained people.14 People should select a variety of exercises that tax most or all of the major muscle groups of the upper body, trunk, and lower body.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

Here are some genuine muscle-building tips to help you get awesome and ripped.

“Forbidden Knowledge: 101 Things No One Should Know How to Do” by Owen Brooks
from Forbidden Knowledge: 101 Things No One Should Know How to Do
by Owen Brooks
Adams Media, 2019

Statements like “I want my arms to be bigger,” “I want more size,” “I want to be more sculpted,” or “I want to change my body shape” suggest that the client wants to follow a program that will result in muscular hypertrophy or increased tone.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Additional exercises such as the chest press and biceps curl/ triceps extension can also be performed for general upper body muscle strength enhancement.

“Osteoporosis” by Robert Marcus, David W. Dempster, Jane A. Cauley, David Feldman
from Osteoporosis
by Robert Marcus, David W. Dempster, et. al.
Elsevier Science, 2013

Read on to see how this book can help you build the ultimate physique!

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

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

Alexia Lewis RD

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

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  • I’ve started this routine from today (alternating Workout A and B as suggested). However, I have a question. As it is a full body routine, why isn’t there any abs/core workout added? Can anyone please explain?

  • That’s my biggest problem is I get to the gym and I’m not sure what to do first and then I see everybody else & then discourage my self and already wanna leave. plus I get workout anxiety like once my hearts starts pumping fast I get nervous and psyche my self out. like everybody’s noticing but In reality it’s just me

  • I watched this video and it made sense to me and everything, the exercises and what you said about isolation made sense. But the frustrating part is, I could now go back to the search bar and find a second video, that’ll start off with, I see alot of beginners making mistakes, such as doing too many isolation exercises, you need to do compound to build up your body as a whole.
    Which to be honest also makes sense to me.
    Both from my perspective are as credible a source, so which do I do.
    That said, a really good video and something I’ll take into the gym with me next. Thanks

  • Everything was great… exercises, your comments, your physic etc…
    Except one thing… Your background music was somewhat annoying… When you stop talking, it get so loud that it hurts the ears…
    If you get it little softer would just perfect.

  • So no bicep curls at all for neither “A” or “B” workouts? In that case how will we target our biceps to see an increase in size? What exercises in these workouts take care of our biceps?


  • Is just simply “activating” muscles like triceps and biceps is enough for them to grow? Aren’t we supposed to work those muscles till failure?

  • although I’m not a beginner… this is a great video Vince.. like how you take your time for ppl to understand down to the T what it means to get the MOST OUT OF TIME… keep em coming..I still learn something new every video. thx man.

  • Your audio isn’t level.. when you compare your vocals to the tracks it’s about -6db louder and it is annoying for viewer. Just some feed back but great video!

  • **The values of the chest EMG graph at 2:22 are incorrect except for the barbell bench press (my apologies for the oversight). Here’s a picture of the original graph with the right values for your reference: Also, for those who’ve been asking, although the dumbbell press may have underperformed compared to the barbell bench press in this study, it’s not that big of a difference and other EMG analyses have found quite similar chest activation between the two. So if the dumbbell press is a more comfortable movement for you and you feel a much stronger contraction with it, feel free to use that as an alternative. I’ll discuss more about the benefits of dumbbell chest presses in workout B! Stay tuned:)

  • Before I start this workout, can you (or anyone else) explain what do you mean by 8x till failure?? I’m hoping you mean last set is at least 8 reps til failure. ��

  • How on earth all of these information are free @@
    Can’t express all the gratitude I have for you.
    Thank you for the knowledge you’been sharing all these years.

  • Hi thank for the video. Just i have some questions if u have time.
    Only the squat supersets with elevated split right?

    Dropset (10×10) means perform 10 reps scale the weight down and perform another 10, rest after that.

    You choice 3 exercices where it is possible to use dropsets. It just not clear for me:
    Front squat 3 sets and 1 dropsets ok?
    Barbell oh press 2 sets and 8 dropsets Oo?
    DB BICEP CURLS BICEPS 2 sets and 8 dropsets till failure also Oo?

    iam not a natif speaker sorry i just want to be sure to understand that point.

  • So i am a little confused here (these will be most likely dumb questions but here goes): 1. Is the whole description of the video one full workout for one training day (if so will you make a video for other days too)
    2. What are those 3A 3B 3C supposed to mean?

  • That deadlifts needs correction. Barbell is too far away from your quads. It should move up touching your quads all the time and you should push with your glutes more and faster instead of using your lower back that much. More healthy and also more stronger as glutes >>> lower back when it comes to strength and power.

  • I cat few my chest while benching and can’t figure it out. I’m starting at 100 (warmup) progressing to 200 for 10 reps. My form is good as far as I know. I use bands to “activate” the muscle….anyone work through this before???

  • PEOPLE, THE POINT IS TO LOSE FAT AND GET MUSCLES. You need diet plan and training plan for that! I visited website called NextLevelDiet, they provided me with personalized diet plan and training plan. The results are amazing!!!

  • Great video. If i do full body on Monday, Wednesday & Friday, can i do some sprints on the rest days ie Tuesday & Thursday? Or would it be over training?

  • Took your quiz and keen on your program but did not sign up due to the current difficulties accessing the gym due to the pandemic. Please let me know if you have a home based alternative to the exercises and I would love to sign up. Thanks

  • Great stuff. I now do full body compounds too, ohp, pull ups/bent over rows, dips/bench, deadlifts/squats with dumbbells. Curls is only isolation. Got some elbow issues with tricep isolation.

  • Obi, big fan of the channel, and always enjoyed your workouts. Your full body took my training to a new level. Thanks………and I am currently living in Japan (Okinawa),….for almost 20 yrs, IF you ever do make it to Japan, I would be honor to show you around initially or at least show you some of the gyms they offer here, you would be surprised, lol

  • Cool vid. I do something similar and agree that your back needs hitting twice for width and thickness. I superset: bench, row (push and pull in opposite directions). Pull ups, shoulder press. Tri’s, bi’s. Squats, calves. Ham curls, calves. I hit calves twice, standing and seated. I try for 3 sets of 10 reps.

  • Natural lifting for a 100 reasons yes baby ���� but no such thing as natural bodybuilding. Sorry to pull the carpet out from under you. But better you know that now than later.

  • Your videos are clean and great to look at, information is professional, evidence based (so few bother to list their sources these days) and is presented in a clear and easy to understand manner. It shows you know (and love) what you’re doing. 10/10.

  • Damn, thank you so much, Jeremy, for all the information and tips you gave if your two-part series, I really appreciate it. Take care:)

  • Is it bad to do the same weight I have 2,dumbells both 20s n 2,25 plates n a curl bar n a pull up n push up bar but I don’t have any more heavy weight just extra 2,10 plates n 2,5plates only as well all just home workout products

  • Love your shirt!! I can’t wait to go to Japan as well. My brother lives inn Yokohama and I haven’t seen him in years. Hopefully things will be back to somewhat normal by next April

  • im 70 years old. i havent been working out for a wile. this program has helped me get back to working out. thank you. very pleased.

  • Full body workout is perfect when there is no time in your hands. It also allows a lot of recovery time. And great for strength gains.

  • Thank you for making the quality videos and putting out quality content, Jeremy! I’ve gotten such benefit and wanted to thank you.

  • I LOST 40kg!!! Now I’m feeling healthy. I only followed tips from website called NextLevelDiet. They provided me with 30 meal plan, training plan, fitness tips and healthy recipes. Visit their site and make your own body transfromation!!!

  • Why would I create a diet plan myself when there are people who certainly do that better then me? Visit Next Level Diet and get your personalized meal plan.

  • I can’t believe I found this website. NextLevelDiet completely changed the way I look at diets. When I started following their diet plan, I realised that diet isn’t something you should be scared of and it can easily fit in your daily routine.

  • One of my programs, open for criticism:

    Back Squat 6×3
    Wide Grip Bench 3×6
    Yates Row 3×6
    Military Press 6×3
    Weighted Chin-Up 6×3

    Add weight when you reach 8(or 4) reps on all sets, never to failure, rest 90 seconds between sets. Training 2-3x a week M-W-F, feel free to switch row for rdl, or bench for cgb on Wednesday. Or any other exercise based on goals/weaknesses. Rotating all exercise variations monthly.

  • My full body is.

    Sqauts 6 sets 6 reps
    Bench press 6sets 6reps
    Tbar or bend over row 6sets 6reps
    Overhead press 4 sets 8 reps
    Dips 4 sets 8 reps
    Bicep curls 6-8 reps 4 sets
    Glute bridge 4 sets 6 reps
    Rear dealt flys 3 sets 15 reps
    All that 2-3 times a week.
    At legpress to two of those and Romanian once

  • I just gotta say, I really appreciate what you’ve done here. For something that everyone is trying to make money on, you’ve chosen to help people for free and that’s pretty damn honerable, man. Thank you so much.

  • 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 fuc*ing pills.

  • Wow! I just found website NextLevelDiet and read their fitness tips and recipes. I can’t wait to get my diet and training plan from that site and transform my body. Summer body, here I come!

  • 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.Make it simple. V

  • Awesome vid but in terms of actual execution, should you calibrate the resistance (weight, tension, or otherwise) so that it brings you to failure within 10 to 15 reps?
    I’ve heard that doing anything above that per set is inefficient and calls for a resistance increase. Is that true?

  • Uhh I am a newbie in lifting, but non of these exercises (including those of workout B) attack the abs, right?
    Than how can this be a full body workout?

  • I liked the added editing of the pause view showing the muscular view with the naming and identification; really helps the learning process.

  • Totally agree with your strategy it really works I have a similar routine and it really works, thanks now I’m reassured I’m on the right track������

  • Hey Vince! I like the concept “ Less is More “. I am currently at 52kg and has started my workout every weekend. I am doing walking, brisk walking, jogging, push ups and sit ups as my starting routine. Is there any gym workouts you would recommend other than what you have demonstrated on this video? Or this will be perfect based on my current weight?

  • Here the summary:

    Bench press
    Pull out
    Standing overhead press
    Biceps barbell curl
    Close grip bench press
    Bent over barbell row

    Lower body:

  • Should always start with either sqaut and bench press �� the deadlift next sesh or can break it up to sqaut day 1 bench day 2 deadlift day 3 as a base layer

  • Super bring back the natural era of bodybuilding. Full body, listening to your body, the recovery is a key for years I have been practicing split but now I definitely follow full body I see progress from training to training:)

  • I do StrongLifts 5×5 and added bicep curl, tricep extension, calf raise, and abs. Takes about 1 hour but as the weight goes up I feel like it will probably take an 1:30

  • If your a beginner do full body workout compound for 1 month then switch to split, compound full is best way to train strenght and balance i. Every muscle thwn get back to full body, or atleast have an upper lower then full then rest.. Thats the best in a week

  • I’m not sure you’ll reply to this since it’s been a while, but for how long should we do this workout? Only a couple weeks? Several weeks? When should we stop using this workout and move on to a different one?

  • My workout
    2-pull ups/pull downs
    3shoulder db press
    4bench press
    5tricep extensions with cable
    6barbell curl
    7forearm wrist curls

  • Mate you should be doing 2 exercises with legs back and chest with legs at least 2 exercises but I usually do 3 or 4 different exercises like leg press ( stretches out hips before squats) 3 working sets after 2 warm ups
    Then front or back squats 3 working sets
    Leg extensions or hamstring curls 3 sets
    Deadlifts 3working sets
    Pull-ups or lat pulldowns superset with some sort of row 3 super sets
    Standing Arnold press 3 sets
    Incline bench press superset with some sort of fly movement 3 super sets
    Triceps 2 exercises 2-3 sets per exercise work long and short heads
    Biceps 3 sets
    Abdominals 2 sets of leg raises and two sets of some sort of crunch
    Calf raises 3 sets

    This is a typical workout I do 3 times per week, you can mix it up, if the gyms packed you can bounce around and alternate keep moving, keep your rest periods under 90 seconds.
    You don’t need 100% intensity but do hit failure on a set per exercise.
    I don’t always do abs but as long as I do them once a week. I usually only do arms twice per week so sometimes it’s just legs/back / chest / bit of shoulders and that’s it.
    Boys I’ve been training for many many years, I was a PTI in the army for many years and after the Army trained people as a secondary job, I’m not saying this is the best way to train but full body workouts are the most effective way for your body to train especially if you aren’t on the juice etc…. frequency is paramount with resistance training, so lower your intensity a little bit, raise your volume and frequency and totally rest yourself from resistance training the next day or two, cardio is fine but not weights. you won’t need to train with anyone as you won’t be lifting 100% most of the time. This way it’s quicker, full body can take a while sometimes but it’s old school and can be brutal you should love the shit.

  • Awesome videos man! I really like the way you explain how the exercises should be performed. Most instructors just show it and expect it to be super simple. Keep up the good work!

  • Supersetting front squats with bulgarian splits? Lmfao, is this a joke? Also, why make the pushups harder with the bands when you dont use a full range of motion and stop 5-10% short of lockout?

  • This is what I’m doing right now
    Day 1

    Bench Press x4
    Rows x4
    Deadlift x3
    Front Raises x3
    Calves x3

    Day 2

    Lat Pulldown x4
    Shoulder Press x4
    Leg extensions x3
    Pec Deck / Chest flies x3
    Triceps x3

    Day 3

    Leg Press/Squat x4
    Incline Bench Press x4
    Close grip Lat pulldown/Pullover x3
    Lateral raises x3
    Biceps x3

  • So very helpful. Thank you for side-by-side comparisons —gym and home versions. Would love to see your take on Dumbbell only home routine ���� �� ��

  • Hol up fam.. 1. How much weight should I lift and you lost me on how much reps to do after the bench and pull-up part. 2. How much times do I do this a week? Help me out broski

  • For a guy who says form is tantamount, you sure have a lot of form gaps. Your elbows move way to forward on your curls (which I get if you’re trying to use it to work shoulders more as a compound, but with two bench moves (close grip and standard press), Seems unnecessary. Also the sloppy Form on the rows gets me a lot, letting your chest come to meet the bar at the top of the rep since you can’t pull it all yourself (lower the weight and do it honest!). The squats and the butt-wink are killing me man. Maybe not go too low? Maybe make sure you’re not pushing your hips into anterior tilt on the top half of the rep?

    Your Bar path on your bench is also a little too up and down, which is stealing your efficiency and risking your shoulders. You look young so a lot of this stuff won’t bother you, but as you lift more you’ll be risking a lot of injury on your squat and bench.

  • Damn bro our workout is the exact same, I just do everything with dumbbells instead and replace bench presses with pushups and because I can’t do pull ups I do lat raises.

  • Done something very similar to this for 3 months now. I liked it, but I currently have a lot of uneven muscle development. Evening out muscle imbalances requires a wider selection of unilateral movements and good isolations exercises. I’m doing a upper/lower split with more accesory movements to even out my my lower back.

    It’s very optimal if you manage to do all the exercises with good form and you have a good mind muscle connection.

    The frequency on top of more consecutive rest is extremely good for growth.

    It’s hard though. You definitively struggle to finnish a full body session if you are used to doing splits. I did upper/lower before FBW so it made the transition easier.

  • I’m still struggling on trying to find the optimal rep range for the full body workout. All I’m doing right now is 3 sets of 12 where 12th rep is almost failure. But I’m not sure if that’s the best

  • Could you please make an excel template for this program with some alternative workouts.

    For instance some individuals can’t do pull ups due to being overweight.

    Liked/subbed. Thank you

  • My full body and core strength:
    Barbel Row on smith machine
    Overhead press
    Dead lifts
    Bench press
    Dips/pull ups super set
    Bicep curls

    I do one warmup set with 50% of my max and 3 to 4 actual sets. Do this at least twice in a week to see the gains and core strength.

  • Exactly what I’m looking for

    Small full body workout relatable

    When you watch body builders they do so much volume which isn’t helpful to the public

  • Hi Eddy! Quick question I’m looking into starting a full body workout plan will this program be good for a skinny dude that wants to gain weight and muscle size?

  • I’m no fitness expert but the title says “Full Body Workout” what he demonstrated was good info but is not a full body work out –

  • Congrats to myself for not forwarding any part of the video. Haven’t been this engaged to a YouTube video in a longtime. You sir deserve a subscribe.

  • My question is, do we perform all exercises in one circuit? Or a superset structure etc. Normally, Jeremy points this out in how we execute them. Great video!

  • Squats
    Leg Extensions
    Calf Raises
    Sumo Deadlift
    Incline BB Bench Press
    Bent Over Row SS Bent Over Flyes
    Dips SS Pull Ups
    Lateral Raises
    Incline DB Flyes
    DB Pullover
    Hammer DB Bicep Curl SS Skull Crushers
    Incline DB Bicep Curl SS French Press

    Opinion? I think this is the best Full Body Workout bcs I use, compounds AND isolataion. But is too much? Ot not?

  • I’ve been deadlifting everyday with a supplemental 3-5 sets of an accessory deadlift (stiff legged is my favorite) and then power rows. Days where stiff legged dl are my main workout, I throw in clean and presses and finish with conditioning work. It’s fun. Good video

  • Since I´m not gay I´m getting VERY tired of watching exercise videos by men with no shirts on.
    Come on,don´t you think we can see you work out even if you´re dressed in a tank top or a sleeveless shirt?

  • My x3 Full Body Routine

    Overhead Press
    Bench Press
    Barbell Row
    Bicep Curl/Skullcrusher/Side Lateral Raise SuperSet

  • HI,
    To workout from home, I have only weight and barbell. Do we have alternative workout for pull ups and face pulls?? How Can I improve my back mucles

  • Here’s this workout that I got influenced by my buddy, it’s brutal but he was had a natural awesome physique. It’s a combo of muscle building, fat burning, cardiovascular workout.
    Start with
    Hammer curls 10 12 reps
    Side lateral raises 10 -12 rp
    Front delt raises 10-12 rp
    Overhead dumbell triceps extension 10-12
    Triceps kickback 10-12
    Pull ups till failure
    Neutral grip pull ups till failure
    Barbell curls8-12 reps
    Barbell shrugs 10-15 reps
    Barbell rows10-12
    wide grip barbell rows 10-12 reps
    Dumbell rows10-12
    Rear delt rows 10-12
    Squats 10-15 reps
    Lunges 10-12 each leg
    30 to 40 yard sprints 10x back forth

    Then pushups
    after that on the ground we do dumbell chest presses 1012 reps
    After is about 10 different ab exersises somewhat your rest after all these back to back workouts but not really.
    Complete this 3 Rounds total and believe me I’ve seen the monstrous results from my buddy his cardio was insane and he was lean with hard muscle, hope this works for some

  • Hey Obi, I hope all is well. I just wanted to ask which brand stretch bands do you have. I’m looking online for a decent pair. Thanks!!!

  • Best thing for training. I gain some great muscle with bands and its simple to use. You can do everything with bands. I will use it after this pandemic 100%. If you want to get it get at its awesome i love it so much.

  • Go buy a couple of buckets and a length of steel gas piping. You can fill the buckets with different items (dirt, rocks, books, can goods, etc.) to alter the weight. Buckets can be used individually for most muscle groups as well as hooking the buckets on the bar for more weight. Plus, the swaying buckets also help stabilization muscles.

  • hye vince i am 17 and half in age and my weight is 68 kg.the problem with me is that my thighs and butts are heavier and my upper body is fit suggest me how can lose my thigh and butt fat #Vince Del Monte

  • I did 5 sets of 15 reps (per leg) of Bulgarian split squats (body weight) and felt nothing ��
    Pre-Covid was 2 x 25kg dumbbell in each hand ��

  • Skip to 2.28

    Workout A
    Chin Ups or Inverted Rows
    Pike Push Ups
    Bulgarian Split Squat
    Single Leg Glute Brodges
    Side Laterals
    Tricep Extension

    Workout B
    Bulgarian Split Squat
    Sliding Hamstring Curls
    Pull Ups
    Push Ups
    Dive Bomber Push Ups
    Iron Cross

    Skip to 2.28 but you’ll have to see rest of video

  • The wait is finally over! Here’s the PDF: Thanks for your patience everyone. I put in A LOT of effort into this video so please do me a few small favours by giving the video a like, leaving a comment, and subscribing if you have yet to do so! I’d also appreciate a follow on IG where I posted more informative content: Now go put this workout into action and tag me on IG sharing how you liked the workout!

  • Just getting over an AVM. Was working out when it happened and stopped working out because of it. Have been cleared by my doctor to go ahead and workout. Do you think this is an exercise I could that is not strenuous?

  • Thank, Jeremy i’ve just started your program. Had to get a taxi after training because i coudl not walk out from the gym…. I didn’t expect that bulgarian split will have such a toll on my legs. Then again it is my first time doing legs in the gym so….

  • I can`t do the high to low chest cable flies because I don´t have the equipment. Do u have a suggestion for an alternative exercise?

  • but all the people said that an ectomorph workout should be compound movement? and now u said that beginner must do isolation movement first? which one is true man?

  • I have allergies on many foods and It is hard for me to find a diet that doesn’t include particular foods. Then my friend sent me link to the website called NextLevelDiet where I can get personalized meal plan only with food I select. My fitness journey has just started, what about you?

  • Hey man, I’m new to working out and just want to say I really appreciate your videos. They have been very helpful to me as I figure all this working out and fitness stuff. The effort really shows. Science-backed is key forsure. The effort really shows, they are quality and well rounded videos. Thank you!

  • What is the proper way of doing a bench press? And also would it be counter intuitive to run 30 minutes on the the treadmill then do weights after when your trying to build muscle?

  • Hi Jeremy, thank you for the video. Very informative indeed. However, when i do full body workout, i dont feel as sore as when i do bro split. Is it normal? Cause i think one exercise for each muscle is not enough to really activate the muscle. Appreciate if you answer my query. Thanks in advance!

  • 100 pushups
    100 situps
    100 squats
    10km run
    Once you hit them start adding more zeros at the end and you will become..
    Well you will probably be dead by then

  • Hey Vince Great video!May I know if I should do a 5-10 minute Cardio like running on treadmill or Elliptical before I hit any of the machines? Also after 4 weeks, may I please know which of your video should I watch next to take it to the next level? Thanks ahead of time!

  • thanx alot for providing this info. i was doing lots of clean movements with heavy weights n my shoulder is f**ked up.

    and plzzz provide info on how to build olympic weightlifter type physique. thank you.

  • Very helpful video! What do you usually do concerning warmup? I’m quite new to weight lifting and from what I understand so far, each muscle group should be warmed up before doing sets. Do you consider the 2 first sets your warmup, followed up by a set to failure, or am I missing out on sth? Any recommendations on a full body workout warmup strategy that minimises risk of injury but is still time efficient?

  • Just wondering how the progression should increase throughout the month should we be adding weight every 2 weeks? Also considering the full-body workouts are high volume, what weight % should I use as a guideline (assuming I have my PR numbers for each lift?)

  • I intend to have a nice summer body, now it’s February, and I intend to use this workout(A+B) routine. Excited to see the results��

  • Bicep curls: Lean your back against the wall and you will only use the bicep (isolate). Standing curls you’ll use spinal muscles in the back.

  • Your videos are awesome and much appreciated. My gf is showing more interest in going to the gym. Would these A and B workouts be good for her as well? I know I love these workouts already.

  • how long time should this workout take? 45min or more cause when i do it… well it takes me 1h 30 min or more and i dont like that and feel tired and dont have time to waste like that?

  • If you are only doing workout A once a week and B once a week this is no better than bro splits. If you want mass you are going to have to do these every other day people. You get out what you put in.

  • Squats 5×5
    Bench 5×5
    Bent over Row 5×5

    Squats 5×5
    Over Head Press 5×5
    Deadlift 5x 1 rep max

    Squats 5×5
    Bench 5×5
    Deadlift 1×5 or 5×1 rep max

  • I think people are mistaking his intentions for advocating these focused movements before the compound lifts. Hes basically saying that you should take this 3 week workout and use it to kind of prime your muscles and joints before you actually start using compound lifts…

    I can see why people would wanna talk smack about it because of the fact that it doesnt incorporate any compound lifts, but its a good 3 week primer program to be used or what its intended.

  • Im a science enthusiast and decided to start hitting the gym. Im glad that I have encounter one of your videos containing science proofs to your routines. Now Im a proud subscriber of you.

  • my leg is so weak i can’t even properly do pushups cause of them after doing 20 push up my feet just starts to get all shaky shaky

  • I think i’m gonna start doing full body workouts since i started school so i don’t have the free time as much as i used to have and with full body training i have more time to do mobility training which i need badly. Thanks for free program

  • Poor front rack mobility can also be due to lack of thoracic extension, or kyphotic posture. As well as tight pecs. And pec minor. Oh and also rotator cuff and there’s major

  • Nice workout. Only thing i would say is get legs over a done with at the start of the workout. Theyre the biggest muscle group get them done first with Squats and deadlifts. Nice Bent over row form too. Try the Pendlay row for more explosive power

  • Barbell deadlift 0:55
    Incline dumbell press 1:52
    Chest supported row 2:59
    Bulgarian split squad 4:32
    Dumbell literal raise 5:33
    Incline dumbell kick 6:29
    High to low cable crossover 7:05

  • when I have to change the routine after 3 to 4 weeks, do I change the intensity and exercises while still doing the full body workouts, or do I go from full body workouts to splits?

  • Great program!!I just started this one and I cant wait to see results!!I just had weight loss surgery in May and I lost 100 lbs and Im looking to build some muscle.I am 50 yrs old and now weigh 255 lbs.Any helpful info on diet would help me greatly as I cant eat much.Thanks Vince

  • Great video Vince! Love all the knowledge you share. For the cable exercises, what if the gym doesn’t have that exact machine you’re using? What are your thoughts on the chest press or incline chest press to build a stronger, bigger chest? All other movements I’m good with for this routine. Looking to take this approach and learn more from it!

  • i know we can modify these workouts our self but… I wonder why Jeremy chose to have one pulling exercise in each routine… pullups on A, and rows for here (B)… i am not considering face pulls as the same… Why is that?. is it cuz pulling movements generally require more recovery?.. I seem to have trouble ever getting pullups to increase above sets of 5… My max is higher but obviuosly i dont do multiple sets of max… anyway.. i am curious.

  • That 2 second hold.. Took the pressure off the joints and pumped the muscles. I can tell, 4 weeks of this will help me be mindful of form.

  • Hey Jeremy, I just came here to say thank you!
    I started following this workout plan (both A and B) in the begining of april this year. I was weighted 58.7 kg (height: 179 cm) and at that time I already worked out for almost a year, but I could only gain 1 to 2 kg. And now in june my weight is 64.8 kg, which is unbelievable to me as a hardgainer!
    I am still the thin guy in gym, but now I gain more confident on my look, so thank you for creating such a great plan.
    One suggestion though, I didn’t see any improvement on my abs, so now I started to replace one of the exercise into a abs focus exercise.

  • If you want to lose 20kg like I did, you need to visit website NextLevelDiet. They provided me with 30 days plan meal, training plan, fitness tips and healthy recipes. Visit their site and transfrom your body!!!

  • Allright now im 15, and i just started my own weight lifting group i need advice on what exercises i should do for monday-friday. Would like a response thanks,

  • My home is my gym I’ve got a lot of weights an ting, I do full body workouts every day I’ve only been going for just over a year this time round a know I haven’t been doing it as long as you and I’m not as big as you but I will say ur legs are massive me I try to cycle every day between 49 to 33 miles I find it better than squats anyway bro thanks for the vid and tips ps mans 55 this time round just thought I’d throw that in keep it up blessed

  • Are you supposed to do all these workouts in the same session/day? Or is each “workout” done on different days? Never been sure on this

  • Vince awesome video brother! I’m a new fan, going on two weeks or so and I’ve seen several of your videos! Great job man! Appreciate all the information and your hard work! Always looking fwd to a new video! I would love to meet you in person in the near future! keep up the great work! ����

  • Hi Vince Thank You for your educational videos. Could you please emphasize more on the temo and give an example of what you mean. Thanks again


  • What a professionally done channel. Incredible video quality and equally amazing content. Thanks for the research and study you put in!

  • thank you kindly for the advice. this video was very well put together. very well explained. enjoyed it thank you. will look threw the rest of your videos. new to it all. havent gone to a gym ever in my life. all ive done are pushups situps. i want more so im looking:)