The BEST Exercises For A Full Body Workout

What would my gym session be like if I could only train once per week?
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» The Workout:
A1: Incline DB Bench Press
A2: T Bar Row
B: Seated Leg Curl
C: Pendulum Squat
D: Single Arm Lat Pulldown
E: Machine Lateral Raise
F: Bulgarian Split Squat
G1: Single Arm DB Preacher Curl
G2: Cable Tricep Extension
3 sets each, 8-12 reps.
» Edited by ‪@kristvps‬ / kristvps

[@Watson1973]

Looking forward to the once a year routine as I’ve not been going lately due to working overtime for Xmas 🙊😜 Great video MT

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁💖

[@owen-trombone]

Once a year routine is same as the above but for each exercise you do 365 reps, you'll be good for 12 months

[@terrywbreedlove]

I do full body three days a week. Takes me about an hour give or take. 59 years of age.

[@evgeniakotsifos7878]

Same with me and I am 60

[@billybaretta9417]

same as me and i am 46 :)

[@ibrahimmohamed2340]

Dubbell press,t bar row,lat pull Down,lateral raise ,squart, leg curl, romanian deadlift. Lying leg curl. Bulgarien splitbsquart . One arm dumb3l.cable cross extension

[@Brockthedog315]

This was so great. Love the focus on being easy on the joints. I always do full body. Gave me some new insight. Thanks!

[@Haavis97]

For me as Trainer, this was very informative video. I agree with a lot, and i think to create that understanding where the tension is going to be and know the angles. I think it’s easier to setup your workouts I wanna point that out, Even for advanced lifter it’s nice to Get an understanding of that. That’s how you can evolve yourself in the Long run Great job Mikey.

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁💯

[@tomstopper5281]

Really good full workout. This guy is so professional and his knowledge is endless. Great voice and speech as well. One of the best fitness influencer out there because he actually work hard to always present himself as his best.

[@BM_Holdings]

This was an outstanding video. Thank you Mike for uploading.

[@felipearbustopotd]

What about if you train solely at home? The pendulum squat - looks awesome. He is a thought, that routine, if done twice per week should yield fantastic results. Thank you for uploading and sharing.

[@Mobstar76]

Thanks for the great video! You mentioned skipping calves... You could just throw in some calf raises while doing your leg presses to save time. Specially if you're using a machine. With free weights it's harder to be stabilized when you're putting so much weight on your forefoot.

[@tyjamalcolmson8325]

any thoughts on this full body spilt Day 1 Bench press Barbell row Back squat Shoulder press Pull-ups Incline hammer curls Dips Hamstring curls spider curls Day 2 rest Day 3 Incline dumble press Lateral raises Leg press Hamstring curls Cable flies Face pulls Cable behind the back curls Lats pull down Tricep extension repeat

[@noyes4168]

What about legs?

[@hisrandomname5199]

What about legs mate?

[@EdgeOfNowhere2024]

Waaaaay to much total waste of time

[@soulassassin4847]

@@EdgeOfNowhere2024why is it way to much bro? To much for the same muscles weekly?

[@raygoogs]

Good workout program. You're hitting every bodypart.

[@BurnMyEyes0107]

Fantastic content Mike, missed this kind of stuff. Your gym looks amazing haha

[@therehastobesomethingmoore]

I think it was Arthur Jones and/or Mike Mentzer that said DIPS are the #1 best upper body exercise if you can only pick one. Body weight or weighted. I’m 61 and do HIT. Push/pull/legs and take 72 hours off after each workout. Gives me much better gains than volume, helps prevent injuries, and only takes me about 45 minutes for each workout.

[@steelphantom9105]

You basically train twice a week on average?

[@therehastobesomethingmoore]

4 times a week

[@Simon-zo2vo]

Best natty going around 💪🏽

[@rogerp1477]

All exercises are excellent choices except for the triceps, overhead extension is best for hitting all heads too. Thanks.

[@RichardOlpin]

Thanks for this. Would be interesting to see an equivalent for those of us without access to a gym who only train with free weights and a bench.

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁💯

[@conorbarry1928]

"and I do live in an ideal world". Love it

[@ANecessaryEnd]

"What Would I Do?" series? Even if it's a one and done mini-series with about 5-7 episodes, I think it would do well.

[@tata2072]

Great idea!

[@andyb9664]

What would I do if I could only make one "What would I do" video? so here it is :D

[@bvanquish777]

I have a very intensive day job so I can only workout 3 days a week now but it kinda evens out cuz I’m lifting so much heavy stuff at work. Body comp and strength hasn’t gone down at all. Maybe even better actually.

[@shaheelshahzad1]

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[@Crogedon]

once per week will not yeld in results , maybe after months or years but most people will give up seeing the results are minimal , they do that after couple of monts training 5x a week , let alone once per week. In order to grow 3x a week is a must.

[@ianwilson4841]

I train once every 6 days. Its allot better on my old man joints, and honestly gave me the same results as higher frequency workouts. I'm gonna try this routine with a couple of twists though

[@phil5037]

I've thought about this concept a lot, and I'm interested in how I arrived at a completely different set of lifts. I think it's because I always opt for lifts with the most accessible equipment, which is almost all free weights.

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁

[@gteo5843]

Working out is the best form of self love 💗

[@AK47_.]

Jeff Nippard and Mike T are brilliant and their choice of exercises on a minimum routine are very similar. Great minds think alike.

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁💯

[@richardadorno9187]

Thx Uncle Mike, great breakdown I’m gonna try that routine.

[@Thedudeabides803]

I’ve been doing this. Full body, no more injuries, look better too.

[@shaheelshahzad1]

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[@cedric_legend]

explain

[@steelphantom9105]

Just once a week or twice?

[@mrproducerbeast]

@@steelphantom91053 times a week and alternate days works better for me. Monday Wednesday Friday

[@uzairtariq8556]

uncle mike providing content to better the next generation of young men 🤝🏽

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁🎊

[@ravid8485]

Thanks for showing safe gym 🎉

[@bdawg8907]

I’ve been into resistance training for quite awhile, I’ve gotten very good at resisting the urge to workout 😊

[@TheCinderellaman10]

A reverse hack squat standing facing the pads for me is even more of an isolation on the quads, like a barbell front squat

[@originalrenigade]

I work 60 hours a week and train 6 days a week, I just get up earlier... Gets on my nerves when people say they don't have time..

[@cankercanison92]

6 days a week is a little excessive though even for people who work half that.

[@originalrenigade]

@@cankercanison92 I agree mate. I am not advocating to train 6 days a week not at all, however once a week just seems really lazy too me and pointless. Just my opinion anyway. 😬

[@cankercanison92]

@@originalrenigade Oh I totally agree, I mean if 1 day a week is all someone can do it's better than nothing but there's no way a natural can make progress on that.

[@originalrenigade]

Very true man.

[@shaheelshahzad1]

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[@SaqibMoghul]

Video of absolute gold dust!

[@TheTopcat007]

Thanks Mike, I’m one of those who only has one gym session at the moment so very helpful to change up my routine that I’m working… 👊💪💯

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁

[@TheTopcat007]

@@shaheelshahzad1 mate great inspiration for food travel an healthy balanced lifestyle. Thanks for sharing yours 💥💪

[@steelphantom9105]

Do you get good results from only training once a week?

[@scottstorchfan]

Heavy dumbbell press is really taxing on your rotator cuff. Proper warm up is imperative. Take it from from my torn infraspinatus

[@MeesterJ]

Class video Mike! This is why we subscribed to you long ago! You have a talent to explain it very well!

[@shaheelshahzad1]

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[@AlphaChinou]

Mikes physique 10/10 Mikes exercise selections 6/10

[@beyondxxl]

Mike is a beast bro 🔥🔥

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁💖

[@L33tcon]

pretty much do anything on gear and still grow, just go to the gym 3-4 times a week and lift.

[@imungukalevera8671]

I love when you do these types of videos because it reminds me that you really know your stuff.

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁

[@Kikibrat2]

So I can only train 3x a week. Its a good balance on top of walking 14 miles a week. Good video topic!

[@lrnzhaa8884]

MT understands body mechanics really well. Was disappointed in the calves not getting some love.

[@AlphonsoFit]

Your workouts are awesome

[@johnwrou]

Have you made a video on how (and when in a training week) one should fit in cardio, knowing that cardio, i.e. heart health, is important for longevity and avoiding things like strokes as one gets older.

[@raymondqiu8202]

Wait can you explain more about the benefits of cardio? Does it really reduce strokes? I'm a young dude that has done cardio but only so I could run longer and not be out of breath.

[@jimb4766]

Love his "Mind Pump" socks ! Someone has been hitting the merch!

[@edwardbates2562]

I love the science of form. I come here every night for advice. Well done Mike!

[@user-hs1do5ij1k]

Perfect ❤❤

[@1eo_enge1]

Inspired by Jeff Nippard's latest essential programm? He showed the exact same exersices a week ago and called them the most efficient ones for a low volume but high intensity workout. Do one heavy set 6-8 Reps and one with 10-12 Reps on e RPE of 10 👌🏻

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁💯

[@manuelmejia4481]

Thanks for your video bro much love and respect from Anaheim California

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁

[@manuelmejia4481]

@@shaheelshahzad1 hey Mike love what you do bro... much love and respect from Anaheim California the Mejia family

[@valdo7821]

Thanks for the session and explanation. Really good video 🙌💪

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁💯

[@therealloulove]

Mans went to the most unique gym with the most unique equipment

[@wannabeprettysoul]

Mike I follow you for years, when will you share your stack though?

[@aaronpearson2548]

That gym looks amazing shame we don’t have most of those machines at mine 😂

[@michael43567]

Squat, Pull Ups, Dips. Easy & efficient

[@Mike_yt1234]

Awesome

[@garycross5586]

Great video Mike - how many sets per exercise and how many reps per set. Thanks

[@jngfitness2001]

Indeed... Great selection of effective exercises for the average Joe who's pressed for time!! Great work, Señor Thurston!!

[@darrentimms8865]

Top content again, Thurston.

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁💖

[@i.dream.in.infrared4302]

I don't think I'd ever like to be in a situation where I could only train once a week. I fully agree with the Matt Wenning approach of 4 days upper/lower conjugate training keeping the sessions to around an hour. Failing that I think 3 days seems good as well.

[@Superzesh101]

No one would like to be in that situation, but life just doesn't allow it sometimes. I've got a job that requires me to prep at home and I've got 3 kids who all need my attention, so it can be difficult to get to the gym. I do get there 3 times a week, so I'll use a PPL program.

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁💯

[@vullne7]

Great video ,and very helpful 👏🏻👏🏻

[@moosa__59]

are u using any kind of booster for keeping ur body like that

[@ilhamhamza10]

Almost of all of these exercises are on the machines. My gym only has about 20% of these. Are these really more effective than traditional compound barbell exercises (squat, bench press, over head, etc)?

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁💯

[@TixTakChannel]

Amazing video, keep up the good work!

[@MrTraveller.]

Thanks Mike, great video

[@KingKemet]

Hell yeah this dude not only has his own clothing brand but phone application. That's the way to do it bro

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁💖

[@TurboMintyFresh]

Man really knows his stuff

[@Nightingale34]

Ty Mike.

[@josephvasquez8278]

One woyd, HLovelyh!

[@steveogle8942]

Question: What do you think about standing leg curls for more isolation??

[@daantjeeee12]

Mike should work as a consultant for a company that develops gym equipment

[@Sluggo717]

Great for vacation. I am really busy doing “vacation” things so once a week is optimal

[@jeremymuir4332]

Training for hypertrophy once a week might the most extreme and impractical thing you could train for once a week.

[@sikandarmac]

Please can u make video on how to get well conditioned body like you......if the mountain has appreciated you it means u r doing some great things

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁

[@kaka2007bestplayer22]

He's been training for 14 years plus he's on tren no freaking way mike is natural, he has godlike genetics tho which helped him a lot

[@masterpolir6145]

To built a muscle I need eat whey protein with carbohydrates? Like as a gainer? Or gainer is not necessery to eat only whey protein?

[@maroneel7758]

For who want a positive energy for his day , must be watching this wonderful channel 💪💪

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁💯

[@bdawg8907]

Never saw a pendulum squat before, that looks extremely comfortable

[@kamillioooo5906]

@MikeThurston hey... for the new year would you support a 3 month challenge for your followers? Prize is your choice

[@scap11]

I’m happy I have that Watson delt machine

[@luisnunez6921]

Great vlog as always thanks bro.

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁

[@Ravanellipt]

This gym rocks !!!

[@martimarti3403]

What to eat to get in shape like yours, I will be grateful for advice Regards 💪

[@DRDELTS]

Good advice! Especially the Delt segment!

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁💯

[@acquiesce100]

Pendallum squat machine is just the best.

[@Morgs356]

One word... DEADLIFT!

[@Welikeyoutube]

Lying incline bench cable rows? That’s extra. Just do seated DB lateral Raise. Work the different ranges of motion. If youre training 1x/week. Stick to the big compound lifts and go heavy! Then hit some accessory movements. 1x/day a week you should be lifting to be strong not aesthetics.

[@michael43567]

With bench you're killing 2 birds with one stone. Chest & triceps. You're saving time

[@MJHW-st7dt]

Tremendous video.. but what about abs and obliques Mike?

[@Superzesh101]

Great video!

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁

[@charlie-george]

Can you please add an option for twice a week to the app? I only have time for 2 trips 😞

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁

[@samFit1]

Mike is The king 💪🏽

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁💖

[@MaDFroG88]

Real deal video, no bs!!

[@giannimaximilian.bennett6124]

Hi Mike. Love watching you .Can you give me any advice on building muscle

[@louisebremner7802]

Natural born trainer/coach! I got a lot out of this video thank you 🙏🏻 ❤

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁💯

[@jeffreywingham5302]

So many are addicted to going to the gym. 2-3 HIT sessions per week is all one can do IF they are training hard. Most train at a level where very little intensity is ever reached.

[@devininaraine]

thats not true at all lmao. most elite athletes train 5-6 times per week.

[@i.dream.in.infrared4302]

@@devininaraine Elite athletes have the time to recover from it though. They don't have labour jobs etc to work around their training.

[@devininaraine]

@@i.dream.in.infrared4302 i am a carpenter (framer) who trains for powerlifting competitions, im not elite or world class or anything but i have followed stuff like sheiko and smolov which can be 6 days a week and made gains...if you eat right and sleep 8 hours a day, you will be surprised what your body can handle. not in the beginning of course but your work capacity can grow over time to handle high frequencies of heavy work

[@shaheelshahzad1]

⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎉 l have something for you🎁💖

[@abdullahkhan6072]

Hey bro amazing camera, which do you use?!

[@leifjonsson3691]

Great video ❤️👍

[@davidputter]

Man oh man that’s a nice gym that he goes too. I should find a nice gym like that.

[@MsCwebb]

What he really meant here is you should do heavy bench, squat and deadlift. Maybe throwing some weighted pull ups and call it a day. Add 5 pounds every week until you can't any longer.

[@arsenalmanic]

I train once every 5 yrs. So far the progress has been limited to say the least. I will have another 20 goes

[@kostya237]

Hey Mike, can you stock some yellow thrst shorts?

[@RUKindinme]

3 hours a week is all you need. I suspect most of us spend that much time on our phones every single day.

[@superstanmanrichards8391]

get on the TREN!