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.

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20 Responses to The PERFECT Total Body Workout (Sets and Reps Included)

  1. ATHLEAN-X™ says:

    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…

  2. OneLastWo says:

    I am about 200 lbs … I can barely do 55 lbs on each hand, is that a sigh of weakness in grip strength?

  3. Fred Hiebert says:

    I love it

  4. Spicie Linguinie says:

    Can someone suggest an alternative to face pulls for a corrective exercise?
    Also 1/2 bodyweight in each hand for the carry… I think Jeff forgets about his beginner audience at times lol

  5. Cristiano says:

    I have trained full body for several months and got excellent results. I have read that working out twice a day AM/PM workouts using a heavy/light workouts will produce faster muscle gains and faster weight loss of course coupled with proper diet and rest. How about working out A and B with some modifcations where the heavy weight exercises are performed in the morning and the lighter weight exercises in the evening.

  6. Ivan Garcia says:

    Just out of thought here has anyone been doing his perfect workouts as there primary workout routine if are you constantly getting results

  7. Vishal Jagannath says:

    I want to try this out. I don't get much time to go the gym these days! How do I put in isolation exercises into this plan?

  8. Max Terry Willes says:

    Jeff provides real value!! Big thanks for everything you’ve done and I truly support athlean X!

  9. christoph Rother says:

    For the Barbell Lunges–> 10 reps per leg or total?

  10. Milos Krivokapic says:

    Perfect push / pull workouts please!

  11. mgnoodle says:

    Do you have a video that shows how to do a pull up if you can’t do any

  12. Guitar Freak says:

    Check out my instagram fitness account! I posted my transformation picture and workouts! @vjanolo_fit

  13. Max Power says:

    August 16 2019: Great vid

  14. Clay Black says:

    I was doing so good. Losing fat seeing gains feeling the physical benefits…and then i fell off. Reel me back in Jeff im pretty disappointed in myself.

  15. C Johansen says:

    If I'm reading those dumbbells correctly he only weighs 140? Would not have guessed that.

  16. T_Rossi80 says:

    Jeff's bodyfat is made of protein.

  17. Nihar Rajan Behera says:

    We want more series like this…please

  18. ERIN PLUMMER says:

    Any man who does hip thrusts is a winner in my book!

  19. DON 001 says:

    Jessie is the perfect partner for you to teach us

  20. sevin furly says:

    am i the only one here wasting time and effort doing these exercise and hoping to gain mass while can not efford to get any protein source anyway🤔😟😲

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