In this workout guide, Jeremy Ethier shares the best full body workout routine to achieve impressive results in the least amount of time. After 10+ years of experience and coaching, Ethier recommends doing a full body workout 3 times a week while selecting the right exercises tailored to your body structure, experience, and goals.
The structure includes:
• 6 main exercises (full-body foundation)
• 1–2 optional add-ons based on your weak points
### The 6 Main Exercises:
1. **Low Incline Dumbbell Press**
Adjust your incline based on your sternum angle for optimal results. Reps: 10-15 (beginner), 6-8 (advanced).
2. **Barbell Squat**
Personalize your squat technique to target specific muscles. Reps: 6-10 for strength.
3. **Pull-Ups**
Progress from assisted versions to weighted pull-ups. Targets various fitness levels effectively.
4. **Romanian Deadlift (RDL)**
Focus on proper hip hinge and engagement of the core and hamstrings. Reps: 10-15 (light), 6-10 (heavy).
5. **Cable Row**
Emphasize proper form and squeezing the shoulder blades. Reps: 10-15 (light).
6. **Lateral Raise Superset**
Target different shoulder heads for overall development. Reps: 10-20 (light).
### Bonus Optional Accessories:
– **Dead Bug**: Great for core stabilization.
– **Hip Abduction**: Focuses on glute medius.
– **Calf Raises**: Prioritize straight-leg variations.
– **Arm Superset**: Combine dumbbell curls and overhead extensions.
– **Upper Chest Fly**: Focus on upper chest development.
– **Shrugs**: Strengthen upper traps.
Whether you’re a beginner or someone with more experience, these routines can be tailored to your individual need, optimizing your workout frequency for maximum gains.
Find out more about the BWS+ training app: https://bws.plus/8a
By Jeremy Ethier