{"id":615,"date":"2026-02-27T08:00:24","date_gmt":"2026-02-27T08:00:24","guid":{"rendered":"https:\/\/abouthealthfitness.com\/?p=615"},"modified":"2026-02-27T08:00:24","modified_gmt":"2026-02-27T08:00:24","slug":"the-1-full-body-routine-to-build-muscle-lose-fat","status":"publish","type":"post","link":"https:\/\/abouthealthfitness.com\/?p=615","title":{"rendered":"The #1 Full Body Routine to Build Muscle &amp; Lose Fat"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"480\" height=\"270\" src=\"\/\/www.youtube.com\/embed\/B12MXF0bSFo\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>If you want to build every major muscle with just 6 exercises, a full body split is the way to go. Full body workout plans not only boost growth by training each muscle multiple times a week, but new research suggests they might also enhance fat loss. Five years ago, I shared a full body workout routine. But new research and hands-on experience have shown me how to make it even better. Today, I\u2019m bringing you the upgraded version: a full body workout plan that includes 3 workouts per week \u2014 with as few as 6 key exercises per workout. I\u2019ll walk you through all 3 workouts in the full body workout program, breaking down each exercise with science-backed tips. And the best part? You can try this entire routine for free on my new app.<\/p>\n<p>Click below to try the workout on the BWS+ app FREE for 2 weeks:<br \/>\nhttps:\/\/builtwithscience.com\/app<\/p>\n<p>Click below to subscribe for more videos:<br \/>\nhttps:\/\/www.youtube.com\/jeremyethier\/?sub_confirmation=1<\/p>\n<p>Timestamps:<br \/>\n0:00 &#8211; Full Body Routine Overview<br \/>\n0:42 &#8211; Full Body Workout A<br \/>\n8:10 &#8211; Full Body Workout B<br \/>\n12:12 &#8211; Full Body Workout C<br \/>\n17:36 &#8211; Download The Routine<\/p>\n<p>To kick off Workout 1 of our full body workout plan, we\u2019ll target the upper chest with the incline dumbbell press for 3 sets of 8-12 reps. The incline dumbbell press is one of the best all-around chest builders. Next, we\u2019re moving to the lower body with squats for 3 sets of 6-8 reps. Research shows they don\u2019t just grow the glutes as effectively as glute-focused exercises like hip thrusts, they also strengthen and grow the quads, adductors, and even your lower back. Next we\u2019re focusing on the mid and upper back muscles with the dumbbell chest-supported row for 3 sets of 8-12 reps. To squeeze out extra growth: once you\u2019ve hit failure on your last set, try to get at least 3-5 more half reps in that bottom position. Next, the hamstrings. You&#8217;ll want both a leg curl movement and a deadlift-type movement in your workout plan. Today, we\u2019ll focus on the leg curl. And to finish off this full body workout, you have 2 options. If you&#8217;re using dumbbells, perform a superset of lying incline dumbbell curls for the biceps, then go right into dumbbell overhead extensions shortly after. Repeat that for a total of 3 times. If you&#8217;re using cables, you can do behind the body cable curls superset with overhead rope extensions. <\/p>\n<p>Time for Workout 2 in our full body split. First up, the barbell bench press for 3 sets of 4-6 reps.\u00a0Next, hamstrings with Romanian deadlifts for 3 sets of 6-8 reps. Then, lat pulldowns for 3 sets of 8-12 reps. Don\u2019t forget: on your last set, push past failure by doing as many full reps as you can, then extend your set with 3-5 half reps in the stretched position to squeeze out extra growth. Next, 3 sets of walking lunges, aiming for about 6-10 reps per leg.\u00a0To finish up Workout 2, we\u2019ve got another isolation exercise superset with the side delts and abs.\u00a0For the side delts, I\u2019d recommend behind the body cable lateral raise with the cables set up 3-4 notches up from the bottom. After you\u2019re done, we\u2019ll immediately go into an ab exercise: reverse crunches.\u00a0Repeat for a total of 3 times.\u00a0<\/p>\n<p>Alright, that wraps out Workout 2 of our full body workout routine. Time for Workout 3. First, we have the seated dumbbell shoulder press for 3 sets of 8-12 reps.\u00a0Next up, the dumbbell row, with 3 sets of 8-12 reps.\u00a0Don\u2019t forget. On your last set, push past failure by doing as many half-reps as you can in the stretched position to maximize growth. Next up, 3 sets of 10-15 reps of hip thrusts. An effective swap are dumbbell step-ups on a bench or platform. To finish off the quads for the week, we\u2019re doing 3 sets of 10-15 reps of leg extensions. Next, we\u2019re working the chest with 3 sets of 10-15 reps of flyes to compliment the pressing we\u2019ve done earlier in the week. My preferred setup is a seated cable fly with a pad or foam roller between my back and the bench for a deeper stretch in the chest. Alright, to finish off the week, we\u2019ve got our final isolation superset, starting with calf raises. For maximum growth, standing calf raises are the way to go. Once you\u2019re done, move straight into reverse cable flyes to target the rear delts.<\/p>\n<p>Repeat this superset for a total of 3 sets to wrap up your week of training (and week of full body workout routine).<\/p>\n<p>Now, if you\u2019re wondering how to track all of this or remember the form for each move in the full body workout program, BuiltWithScience+, my new app, is designed to do all the heavy lifting for you \u2014 except the actual weights, of course. It\u2019s super simple. Just click on the exercise, and you\u2019ve got the form video right there. You can even swap exercises if you\u2019re missing equipment or have an injury, and the app will still make sure you\u2019re still working the right muscles. Plus, it tracks your sets and even starts coaching you after the first week. It\u2019s just like having me with you at the gym. You can try 2 weeks of it for free by simply heading to https:\/\/builtwithscience.com\/app.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you want to build every major muscle with just 6 exercises, a full body split is the way to [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":616,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-615","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/abouthealthfitness.com\/?p=615\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The #1 Full Body Routine to Build Muscle &amp; 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