The PERFECT Total Body Workout (Sets and Reps Included)

  • Constructing a single perfect total body workout is a challenge when you consider all of the muscle groups that you will need to hit in that workout. That said, I’m going to deliver exactly that in this video. If you want to try just a single total body workout routine if you are new to this type of training, then you will want to do the A workout. If instead, you want to adopt a more rigorous total body split workout routine, then you will want to pair this up with the B workout and perform them in alternating fashion on Monday, Wednesday and Friday.
    First, it helps to discuss the benefits of total body workouts. This type of workout split allows you to train the bigger muscles of the body utilizing the more compound exercises. These are the exercises that lend themselves to increased strength at a faster pace and also help to coordinate multiple muscle groups into one action, making them more athletically based and functional.
    Given the fact that science will support the fact that stimulation and re-stimulation of a muscle every 48 hours produces the most amount of muscle growth with the least amount of wasted time, you will find that total body workouts take advantage of this. By allowing you to train your entire body every other day you are getting more frequent stimuli for protein synthesis, more accrued volume and more sessions in over a given period of time.
    In this total body split, we focus not just on picking the compound exercises but rather on accomplishing specific movements. We want to perform a lunge, hinge and squat for the lower body; a push and pull for the upper body; and a corrective and carry to round out our workouts. The combination of these 7 components will not only hit all of the major functions of human performance but will lend themselves to picking the right exercises for getting the job done.
    That said, let’s start breaking down the workouts.
    Here is how to construct the perfect total body workout A:
    1. 3D Lunge Warmup - 2-3 x 7 reps each direction
    2. Barbell Squats - 3 x 5
    3. Barbell Hip Thrusts - 3-4 x 10-12
    4. Barbell Bench Press - 3 x 5
    5. Weighted Chin Ups - 3 x 6-10 to failure
    6. DB Farmer’s Carries - 3-4 x 50 steps with half bodyweight
    7. Face Pulls - 2 x 12 (using 12 sets of 1 mentality)
    Here is how to construct the perfect total body workout B:
    1. 3D Lunge Warmup - 2-3 x 7 reps each direction
    2. Deadlifts - 3 x 5
    3. Barbell Squats or Barbell Reverse Lunges - 3-4 x 10
    4. Barbell OHP - 3 x 5
    5. Barbell Rows - 3 x 10-12
    6. DB Overhead Farmer’s Carries - 3-4 x 50 steps with one quarter bodyweight
    7. Face Pulls or other corrective - 2 x 12 (using 12 sets of 1 mentality)
    If you are doing this workout just to try it out, then I would suggest you choose the workout A variation. That said, if you opt to do a more comprehensive total body split workout routine then you will want to either incorporate workouts A and B into a twice a week plan or, even better, alternating A and B on M, W and F each week.
    Other total body splits exist as well. These include doing a complete push (including both upper and lower body) and pull that simply gets alternated six days a week. There is also the most comprehensive and effective of all and that is the TOTAL BEAXST program that I created and provide on our website at This plan is designed to not just build as much muscle as possible in 90 days but also help to build your athleticism and prevent unwanted injury that occurs often with other total body workouts.
    If you’re looking to become a beast with a step by step plan based on total body split training, then head to the site via the link below and get ready to let the gains begin.
    For more videos on how to design the perfect workout program and workout split as well as other complete total body workout routines, be sure to subscribe to our channel on youtube at the link below and turn on your notifications so you never miss a new video when it’s published.
    Build Muscle in 90 Days -
    Subscribe to this channel here -


    ATHLEAN-X™  Vor 8 Monate +1347

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!
    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Dash K
      Dash K Vor 19 Tage

      My body is ready!

    • al woods
      al woods Vor Monat

      I did your ARMS program Jeff-benefited from it. How about a freebie?

    • Irmelin DBorring
      Irmelin DBorring Vor Monat

      Yes, i want/ need it desperately! I cannot get rid of this stuborn fat

    • Arundhati bora kumar
      Arundhati bora kumar Vor 2 Monate

      Can I get your e-mail address I have to ask some questions

    • Mikael Polo
      Mikael Polo Vor 2 Monate

      I never on time...
      But I love the energy coming from you .
      Very very professional explained.
      Thank you . Namaste

  • Cheif Winter
    Cheif Winter Vor 3 Stunden

    What happen hang clean but what I do is I do kinda do a dead lifts then hammer curl to over head press what you think about that

  • Matthew Fox
    Matthew Fox Vor Tag

    EXCELLENT!!! I have a full gym downstairs in my home and this is just what I needed to get back into the grind since we're all stuck here at home for now. I really dig you channel! Much appreciated! DJ GUNZ, Key West

  • Sammy Lenjou
    Sammy Lenjou Vor 3 Tage

    I'm surprised there's no rotation included like woodchoppers.

  • GreatGrandmasterWang

    What about including some dips? I feel my lower chest is lagging

    • GreatGrandmasterWang
      GreatGrandmasterWang Vor 2 Stunden

      @Valentin R so you substitute bench press with dips in some other days?

    • Valentin R
      Valentin R Vor 2 Stunden

      instead of push movement in workout A (benchpress) :)

    FIRE LORD AESON Vor 5 Tage

    Ok....i just finished set A for the 1st time.
    Had to modify it a bit tho since all I got is 30lb dumbbells around the house
    I increased all sets to 5, and increased the squat and bench press reps to 10.
    I can feel the pump lol💪🏿
    I'll try set B tmmrw n let y'all know how it go🔥🔥

  • jason lee
    jason lee Vor 6 Tage +1

    Dude talks so much you can't remember wtf he said, damn stop all the talking

  • R Rocky
    R Rocky Vor 7 Tage

    Content number please

  • Siberius Wolf
    Siberius Wolf Vor 9 Tage

    It seems that all of this can be done, without needing a gym establishment. I like that.
    Edit: If you attain a bar and plates and a band. Also a pull-up bar. Which isn't so bad. Compared to needing specialised machines.

  • JT_
    JT_ Vor 9 Tage

    How much rest in between exercises

  • Burak Pakdemirli
    Burak Pakdemirli Vor 9 Tage

    Pls make a video about the best and hardest exercise for the hole body

  • Metal Marten
    Metal Marten Vor 10 Tage

    Just one question here. It seems to me that only (or mostly) the front of the shoulders is being trained (shoulder press is pretty much the only shoulder exercise here, aside from correctives). Aren't the sides and the back of the shoulders too neglected in this workout?

  • Tony
    Tony Vor 11 Tage +2

    Since the coronavirus is getting in the way with my gains, I’ll try my best to do this in my “home gym” 😂

  • Patricia MC McCormick
    Patricia MC McCormick Vor 12 Tage

    I just joined the gym. I have been doing plan A & B and loving the results physically and mentally. Today my gym closed due to Covid-19. Please create similar home routines A and B targeting same for a home workout. I don't have much home equipment, only free weights.

  • Fermin Daniel Iñiguez

    Does a 72 inch bar will be enough?

  • Jimmy O
    Jimmy O Vor 12 Tage

    Of all the pro athletes in the world, AB....really???? just kidding, though that was funny

  • Harrison Mixer
    Harrison Mixer Vor 13 Tage

    How about a TB Push and a TB Pull workout? 2 videos that would be awesome for those of us with busy work weeks and prefer to lift on the weekend.

  • lopache
    lopache Vor 13 Tage

    Should I include calves, traps, abs and forearms in the resting days?

  • kehammer100
    kehammer100 Vor 13 Tage

    But are the lunges 10 total, or 10 per leg? 🤔

  • Jonay Perez Santana
    Jonay Perez Santana Vor 14 Tage

    Next video: The PERFECT Coronavirus Quarantine Workout (Sets and Reps Included).

  • vilasn16
    vilasn16 Vor 14 Tage

    What are some replacements to the barbell squat and reverse lunge? I can’t put bars on my shoulders without getting migraines!

    • vilasn16
      vilasn16 Vor 13 Tage

      I’ve tried.., it’s the excess weight on the traps that causes migraines. I’ve tried padded squat machines as well with the same problem.

    • KingsCandidate IV
      KingsCandidate IV Vor 13 Tage

      vilasn16 try use pads on the barbell, I have the same problem where the barbell hurts too much with bigger weights

  • mohamed elazaz
    mohamed elazaz Vor 14 Tage

    i hope you make a video about push pull legs training like this

  • Red panda
    Red panda Vor 14 Tage

    So do we do work out A and work out B together in 1 Week?

  • dino blake
    dino blake Vor 15 Tage

    Am i doing the barbell squats if my calfs are burning ?

  • javith ahmed
    javith ahmed Vor 18 Tage

    Waiting for a video of perfect push and perfect pull workout 💪

  • Abu Aayeshah Shuayb Organic Life Coach

    Peace Jeff
    I have benefited from your fitness contribution on youtube enormously. Would like to dedicate & share my 1st official video (highlights) with you about my unique fitness bootcamp for kids & adults. I know my body is not in shape & nothing in comparison to yours but hey atleast I expressed & shared my passion with the world. I'm actually an IT professional but Health & Fitness (MMA), Gymnastics, Parkour, Calesthenics & all is my real passion!
    Would really appreciate your comments.

  • psbjr
    psbjr Vor 19 Tage

    WARNING: Ink poisoning

  • Jonh Jones
    Jonh Jones Vor 21 Tag

    Face pulls

  • Pards S
    Pards S Vor 21 Tag

    Can you train twice in a day. Once in the morning and then in the morning evening?

  • Lois Simpson
    Lois Simpson Vor 21 Tag

    You sir are a god in creation!!!

  • Sprenzy
    Sprenzy Vor 21 Tag

    I'm trying to build a good routine using everything in here
    Abs and cardio Everytime
    Anything else to add?

    • Ali Sh
      Ali Sh Vor 21 Tag

      If you are begginer or natural you ahould train total body 3 times a week. I'm telling you this because I made same mistake with overtraining

  • Nahum
    Nahum Vor 22 Tage

    What is the alternative of chin ups?

  • Ronniba
    Ronniba Vor 22 Tage +1

    Perfect warm-up? Do the macarena... you’ll be thanking me later...

  • miss
    miss Vor 22 Tage

    Can you built abs doing this work out as well?

  • TheMartiin1997
    TheMartiin1997 Vor 22 Tage +1

    just finished with plan A
    Cant feel the back of my thighs, my forearms and my lower back, for everything else, i ques i can go heavier.

  • Jean Vieira
    Jean Vieira Vor 23 Tage

    I know he doesn't read the comments, but do we go to failure in these exercises or leave a little bit in the tank??

  • Photo Guy
    Photo Guy Vor 23 Tage

    Is this for beginners or should I get a base first? Also, what about stretching?

  • Amazingly Amazed
    Amazingly Amazed Vor 23 Tage

    this guy moves like a robot

  • BeagleBear Gaming
    BeagleBear Gaming Vor 23 Tage

    Hi im fat and dont have the free time for gyn and get the benifit of it equipment. So wich excercise i can and shoukd do?

  • Maik Bam
    Maik Bam Vor 24 Tage +1

    I‘m not sure if I missed something but is there an exercise that trains your back and shoulders in workout A??

  • No One
    No One Vor 25 Tage

    It seems that there's no exercise for upper and lower chest.

    • Exotic Nugget
      Exotic Nugget Vor 25 Tage

      @No One No chest fly targets the mid chest, besides full body generally don't have many isolation excercises.

    • No One
      No One Vor 25 Tage

      @Exotic Nugget He could have added a chest fly instead of 3 back and leg exercises

    • Impervius
      Impervius Vor 25 Tage

      No One this is for a beginner after all. They don’t need tons of volume yet

    • Exotic Nugget
      Exotic Nugget Vor 25 Tage

      Bench hits all three but has more emphasis on the middle.

  • Wander
    Wander Vor 26 Tage

    Barbell Hip Trusts: Need Help! mounting and dismounting when you workout solo is a bitch! I am only using 50 lbs and put the bar across my hips and start “sliding” my butt down the bench until I’m in position ... do my 12 reps then what? My first set I tried to go down to “sit” on the floor and realized the hard way the bench is not so low so went down on my ass! Luckily I have padded floors... afterwards I just “climb” back to the bench w bar and everything ! Need tips!

    • NTS Empty
      NTS Empty Vor 22 Tage +1

      When you're done try pushing yourself back to the bench with your legs

  • Bence Obermayer
    Bence Obermayer Vor 26 Tage +1

    at the db farmers carry, when you say half of the body's weight; do you mean the 2 dbs together need to weight that much?

    • NTS Empty
      NTS Empty Vor 22 Tage

      @Maik Bam so if I'm 60 kilos, 30 kilos in each hand?

    • Bence Obermayer
      Bence Obermayer Vor 23 Tage

      @Maik Bam okay, thanks a lot!

    • Maik Bam
      Maik Bam Vor 24 Tage

      Bence Obermayer half your body weight in each hand

  • 777bruizy
    777bruizy Vor 26 Tage

    Thanks for the vid Jeff!

  • S C
    S C Vor 27 Tage

    Any abd and neck exercise with this program? He has a thick neck, I wonder if these will help with that.

    • S C
      S C Vor 25 Tage

      @Exotic Nugget thanks Buzz!

    • Exotic Nugget
      Exotic Nugget Vor 25 Tage +1

      Farm carries will help with trap development.

  • Raskolnikov
    Raskolnikov Vor 27 Tage

    Is 3 times a week really enough to get big?

    • Impervius
      Impervius Vor 25 Tage

      Raskolnikov well this is intended for beginners. You would do this workout for maybe 2 to 3 months. Then adjust this workout into a 4 day per week one or changing into an upper/lower workout for another 2 to 4 month cycle. Then adjusting again/changing to a PPL workout and continuing the trend

  • Jessica
    Jessica Vor 28 Tage

    A succinct, in depth, informative video. Loved it! Will subscribe.

  • Dynamo Plays
    Dynamo Plays Vor 28 Tage

    I am the strongest 13 year old in the UK

  • Michael Hin Onde
    Michael Hin Onde Vor 29 Tage +1

    Thanks for the video. I've been doing this workout for one month now. Especially the carries seem to be working really well. I never got the hang of hip thrusts and switched it to Romanian deadlift.

    • Michael Hin Onde
      Michael Hin Onde Vor 22 Tage +1

      @NTS Empty One minute.

    • NTS Empty
      NTS Empty Vor 22 Tage +1

      What's the rest time?

    • Michael Hin Onde
      Michael Hin Onde Vor 24 Tage +1

      Too soon to say. I've added creatine to my diet as well, so the strength gains might be from the supplement. But the hardest part for me is working through 3 x 10-12 sets. I want so bad to count reps and stop after 12 instead of going all the way to failure.

    • SuhArena
      SuhArena Vor 24 Tage +1

      Michael Hin Onde Got any good gains ?

  • Timm Goenner
    Timm Goenner Vor Monat

    Comment #4000

  • Laurenz Repaso
    Laurenz Repaso Vor Monat

    Can there be a perfect workout series dumbbells only edition?

  • szulbert ONe
    szulbert ONe Vor Monat

    Wow. I will definitely try it soon. Thanks man. 🤟

  • Vsevolod Avilkin
    Vsevolod Avilkin Vor Monat

    Should I do chin ups till failure all 3 times?

  • Zaid Shurafa
    Zaid Shurafa Vor Monat

    I've been following you since 2 years now and you still amaze me Jeff! Respect and thanks for everything 💪🏻❤️

  • Mohammad Anbar
    Mohammad Anbar Vor Monat

    thanks for the amazing video Jeff,, I'm deadlifting 3 times a week, and squat 3 times a week as well, (not on the same day of course) is that a good thing or a bad thing ?

  • MAX misterio
    MAX misterio Vor Monat

    Man this workout its not four mans whou want to build muscle this four womens .

  • Sharon Yeem
    Sharon Yeem Vor Monat

    Can I do isolation split on Tues, Thursday and Saturday?

    • Impervius
      Impervius Vor 25 Tage

      Sharon Yeem yep. Long as you get the workout in 3 times a week

  • Sumer Sharma
    Sumer Sharma Vor Monat


  • jmitchell2112
    jmitchell2112 Vor Monat

    A little less conversation and a lot more action.. uh Thank you.. uh Thank you very much

  • MrLaugi
    MrLaugi Vor Monat

    I've been doing this workout for 3 months, but I feel like I've stagnated. Not improving much anymore. I'm eating on maintenance though, been training for about a year now. What can I do in order to improve?

  • 0k4n
    0k4n Vor Monat

    Can I do the hip thrust, chin ups, 2nd squat and the bent over row on the same 3x5 set/rep range? I’m good at performing these exercises with good form

  • Isaiah Roque
    Isaiah Roque Vor Monat +2

    6:31 Is that Donatello? Oh, no it’s Jeff’s back. I mistook him for a ninja turtle 🐢

  • Czar Icoh
    Czar Icoh Vor Monat

    Jeff CEO of protein

  • Grit Log
    Grit Log Vor Monat

    I think weighted pull-up is superior to rows

    • Exotic Nugget
      Exotic Nugget Vor 25 Tage

      They're two different movements though, one vertical one horizontal.

  • Soo Lambert
    Soo Lambert Vor Monat

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

  • Alamin Rahman
    Alamin Rahman Vor Monat

    What should the rest periods be?

    • Alamin Rahman
      Alamin Rahman Vor 25 Tage

      @Exotic Nugget thanks

    • Exotic Nugget
      Exotic Nugget Vor 25 Tage

      Compound excercises will generally be 3 or more minutes of rest, while isolation 1 to 2.

  • c0pley
    c0pley Vor Monat

    Just here to say. This workout 100% works. I am the strongest I have been in my life thanks to this workout plan.

  • Newest 2019
    Newest 2019 Vor Monat

    DUde dont shouut

  • Dennis Celery
    Dennis Celery Vor Monat +1

    Hi Jeff, could you do a workout for people who drive/sit too much through out the day if you haven't already.

  • Tips For Be Healthy

    To have a healthy lifestyle and also to have a good appearance many people practice to do exercises. Among them, many use the gym for it. It is a very good thing. But you should get to know about these things before the gym workout. They can help you to increase the efficiency of the training session.

  • David Vine
    David Vine Vor Monat

    Hey Guys, I've been doing this workout for about 3 months now ad I wanted to leave a comment, firstly to say THANK YOU JEFF, and also report my findings. I'm primarily a martial artist, I'm not particularly strong and I wanted to incorporate some weights to strengthen up my basic movement patterns on the mat. I tried Strong lifts 5 x 5 before, but I found that I started to dread going to the gym or make excuses to miss it because I couldn't face 25 reps of a maximally loaded squat 3 times a week. The dread I would feel when I was about to start the 4th set still haunts me now! I then started doing a more conventional bodybuilding split, but with more of a push/pull/legs focus. That didn't really work for me either, because if leg day was too close to a tough martial arts class i was too sore to move well in class, which basically defeated the purpose. This workout is the best I have ever found for my goals. I get to do all my favourite moves, everything is functional, I'm getting stronger than I ever have and no one body part is so sore the next day that it ruins my MA training. Personally, I started WAAAAY too heavy on the warm-up, so if you're thinking of doing this plan, I would start with a 1 kg dumbbell in each hand and just go up week on week until its a good warm-up but not hell on earth. I also ditched the second set of lunges, because I felt that 42 lunges was plenty and I then do a pyramid warm-up on either squat or deadlift before my working sets and that works really well for me. I also threw some dips in at the end of workout B, because there's no direct chest/tricep work on that day. Just came back from the Gym where i did workout A, got a new PB on every move! Thank you so much Jeff, to anyone thinking of trying it, please do! Thanks for reading. Dave

  • Antti Ström
    Antti Ström Vor Monat

    Tasty program!!!!

  • Michael Craig
    Michael Craig Vor Monat

    What workouts, gets a person in the best total shape, not just big or able to lift real heavy, but total actual shape? I want to be super lean, total shape, flexible, good aerobic shape too, not just bulky and able to lift heavy stuff. I did that before power-bulk stuff to a point before, and got stiff, tired, and injured, now I want to get in the best total shape ever. What is better for that, total body compound workouts like this, or splitting it up and isolating muscle groups?

    • Exotic Nugget
      Exotic Nugget Vor 25 Tage

      Sounds to me like you should do calisthenics. It's more functional, you'll build muscle but not as much as using weights unless you add more weight to your own body to create progressive overload.

  • Michael Craig
    Michael Craig Vor Monat +1

    JEFF.. Hey I used to lift real hard, injured my lower back several times doing squats, hey what are the best legs and back exercises I can do, since I cant do bar squats, anymore? What would be really great for strengthening my lower back and core too, so that never happens again, or at least I hope not..

  • Alain Chaput
    Alain Chaput Vor Monat

    Raymond - in the corner - needs to increase calories intake...

  • amnezija
    amnezija Vor Monat

    I have a perhaps stupid question regarding building biceps and triceps on a full body routine. I have noticed that most full body routines dont contain much direct triceps and biceps work, so i cant help but wonder if following these routines would have effect on arm growth? I followed Strong lifts programme and build a lot of muscle in my legs, but not so much in my arms.

    • Exotic Nugget
      Exotic Nugget Vor 25 Tage

      It depends on your genetics and the program you're following, some have strong arms but trash genes or vice versa. If you feel like yours are lagging you can add a few isolation excercises.

    • amnezija
      amnezija Vor Monat

      @ボン So i could just follow a full body routine and add 1 or 2 exercises for arms as a bonus. oki

    • ボン
      ボン Vor Monat

      It has an effect on arm growth but it varies from person to person. Some people have some muscles that lagging. This is broscience

  • Garage Dad
    Garage Dad Vor Monat

    I’ve been doing this program for a couple months now. What should I be doing on my off days? Straight recovery or supplementing these work outs with something else? I’ve been doing supplemental work outs so far.

    • Garage Dad
      Garage Dad Vor 25 Tage

      Thanks for the response. I’ve been supplementing with the ares I feel aren’t getting hit with the full body work out. Abs are definitely one of those area I target. I’m also mixing in about 16 miles per week running on a treadmill.

    • Exotic Nugget
      Exotic Nugget Vor 25 Tage

      You could do abs, since they recover fast.

  • the last
    the last Vor Monat

    Anyone know a substitute for the over head farmer caries? I workout at home and I'm too damn tall to be walking around with weights that high-I'll undoubtedly hit a light bulb or something.

    • ZORO
      ZORO Vor Monat +1

      do the first carry again