The PERFECT Total Body Workout (Sets and Reps Included)

[@athleanx]

Looking for a total body workout that you can from the comfort of your own home? I put together the PERFECT home workout that will make sure to hit your entire body - kzbin.info/www/bejne/rJSUdmh5m7eZpdU

[@maryakioyame865]

@athlean-x So I made a workout plan using you workout A and B. However what I did was make A,B,C,D. C,D have the same types of moves as AB (I.e. squat, hinge, upper push, upper pull, Carry and Corrective). However the exercises are different for example instead of a barbell squat I am going another squat exercise such as Kettle bell. Do you think this is okay ?

[@ShanStewHHGH]

@ATHLEAN-X this workout has been a game changer about 9 months into using it WOW I'm now searching all of your videos to find a total body to lean out.

[@h_wavey7006]

Workout A: 12:07 1. 3D Lunge Warmup - 2-3 x 7 reps each direction - 2:23 2. Barbell Squats - 3 x 5 - 3:29 3. Barbell Hip Thrusts - 3-4 x 10-12 - 4:34 4. Barbell Bench Press - 3 x 5 - 5:10 5. Weighted Chin Ups - 3 x 6-10 to failure - 5:33 6. DB Farmer’s Carries - 3-4 x 50 steps with half bodyweight - 6:31 7. Face Pulls - 2 x 12 (using 12 sets of 1 mentality) - 7:16 Workout B: 12:09 1. 3D Lunge Warmup - 2-3 x 7 reps each direction 2. Deadlifts - 3 x 5 - 8:27 3. Barbell Squats or Barbell Reverse Lunges - 3-4 x 10 - 9:01 4. Barbell OHP - 3 x 5 - 9:48 5. Barbell Rows - 3 x 10-12 - 10:33 6. DB Overhead Farmer’s Carries - 3-4 x 50 steps with one quarter bodyweight - 11:27 7. Face Pulls or other corrective - 2 x 12 (using 12 sets of 1 mentality)

[@ill-nois2282]

cyka blyat thank you

[@Gabo__]

Hero

[@phoenixdownnn]

Nice!

[@user-tr3lf5bq7k]

kzbin.info/www/bejne/oJnOlIKwnJiki5I

[@CHRISTIANS1977]

Thanks Bud

[@aaronharper3366]

I'm not sure if you read all of your comments sir, but I felt compelled to finally leave one. About 15 months ago I was 338 pounds, my absolute heaviest. I had pretty much given up on losing weight, and was at that point attempting to reconcile myself with being comfortable and even being proud of my size. Because I thought that things would never change. I was super depressed, slow, had terrible skin, and I got constant cramps, not to mention I had to drop out of school because I just didn't have the energy to go everyday. Then I found your channel. I had a gym membership that I had been paying for for about 3 years, but besides actually going there to sign up, I had never stepped foot back inside there (damn, I am just thinking about all the money I wasted month after month on that membership!). After binging your videos for a couple of days, I finally worked up the nerve to go inside. The first and second days I went inside and just sat on a bike and didn't do anything. On the third day I began peddling. My mobility was pretty shot and I was so unconditioned that I couldn't do much else at first, but I kept at it. Everyday peddling faster and faster. After so long I was on the elliptical, then the treadmill, then the stair master. Finally after like a month I had the courage to hit the weights. Without your videos to provide instruction, encouragement, and inspiration, I surely would have hurt myself. But luckily I didn't. Fast-forward to present day, this afternoon I weighed in at 242 pounds. I had to buy a whole new wardrobe, (even socks now that my feet and ankles aren't fat anymore!). Watching you everyday (all day) has also inspired me to make another huge change in my life: to go back to school. After attending NPTI and becoming NASM certified, I re-enrolled at Sac State to pursue a degree in kinesiology. Maybe then I will have the tools and expertise necessary to help others just like you helped me. I worked really hard to get to where I am, and will continue to work hard to get to where I am going, but I first have to give some credit where it is do. I would like to credit you with being the catalyst that ultimately saved my life. The catalyst that drove me toward change. Thank you Mr. Cavaliere for what you've done for me and doubtless other men around the world. I will never forget this.

[@saddreams3449]

I'm proud of you! Continue to smash it!!

[@SimpleOfShorts401]

That is a very touching story. It just goes to show how much we as humans are capable when we start believing. Stay healthy and keep at it man! 👊🏿

[@eljefe4300]

Great job! I know what you went through! Huge respects!

[@poierbear1]

The Fit Hackr Congrats man that’s so awesome! keep up the good work !

[@Brandon-bl8ko]

great story man keep at it as your no doubt motivating the shit out of those around you.

[@Cryptojunkie247]

Been doing these workouts for 6 weeks now....... Got alot stronger on every exercise......... HEALTH IS YOUR WEALTH

[@ithuulaganadippudasaamy9275]

How is your body looking now? Do you have like any comparison pic?

[@Cryptojunkie247]

@@ithuulaganadippudasaamy9275 added 5 lbs and my bodyfat is still at 10%... 👍👍Worth doing the program

[@lukedavis6711]

@@Cryptojunkie247 how do you measure your body fat?

[@Cryptojunkie247]

@@lukedavis6711 Ive got a set of scales with everythink on it... About £40 from argos

[@akshitbindal9351]

@@Cryptojunkie247 you did this same program ?

[@jim7666]

I would normally post something funny, but honestly I can’t believe all this is for free, I mean Jeff just gave us two total body workouts, the perfect total body workouts, for free, and you know it’s the best because Jeff made it. This channel is just beyond words. Jeff=G.O.A.T

[@martinwendland4699]

James 2509 best is subjective to goals really

[@joelbackman8330]

Couldn't agree more my dude.

[@meowmeowone8479]

Let's be honest, shall we? GOATS want to be Jeff.

[@alphonsusho8962]

Other people be forcing their fitness plan for money and don't show you much on their channel, Jeff be showing everything for free

[@barrrozenfeld4434]

True

[@danrafferty4346]

Hey Jeff, how about a perfect series for legs/push/pull?

[@jonsnoff5369]

yesyesyes

[@dylath2304]

We already have the perfect legs, so all we would need are perfect push and pull videos

[@javiergarza4596]

Yes i support

[@kaustabhsarkar2385]

I want it desperately

[@MrNyxy]

Pussy program.

[@0k4n16]

Been doing this for 5 months now and getting incredible results, especially on my legs, glutes, back, shoulders and traps. You won’t turn into a captain upper body with only Arms and chest with this. It builds your entire body in a balanced manner.

[@TonyTheTemplar]

How long should I rest between sets? I feel like I'm not resting enough lol

[@0k4n16]

@@TonyTheTemplar 3-5 minutes but if you’re short on time 90 seconds will suffice although not optimal since as the weight gets heavier you’ll need more rest

[@user-zt2xm6dh5l]

Don't you think chest volume in this routine are bit too low?

[@0k4n16]

@@user-zt2xm6dh5l No, you’re bench pressing heavy 1-2 per week and OHP heavy per 1-2 week which leads to a frequency of training your chest 3 times per week. Flat hits your entire chest not just the lower part and OHP targets your upper chest which many don’t know. You don’t need to hit a muscle with 12 exercises to make it grow. Problem is that people make the mistake of not getting stronger if they would they’d realize that there is no energy left for the body to perform 20 different exercises for a muscle group which is in my opinion counterproductive anyway since you should stimulate not annihilate a muscle, especially as a natural recovery is important and the key is progressive overload which means getting stronger on your compounds. Your body needs to adapt to the heavy weights and will grow provided your nutrition and recovery is on point.

[@yashp97]

i was looking for something like this :D

[@nitinjanglwa]

2:00 time table 7:30 Workout A 12:08 Workout B -- Only for lazy HomoSapiens Instant Noodles muscle

[@mariogutie3456]

😂

[@Nagutama]

Workout B is at 12:08.

[@mouhebmanai]

Or you can just read the description

[@AK47_.]

Thanks bro...

[@jaap8232]

You the man!

[@himanshukush1246]

Give me the giveaway or I will internally rotate my shoulder!

[@solidloafer3767]

Hold this W

[@gayanthigunawardhana3080]

😂😂😂

[@FirstLast-pt7bm]

I'll go ahead and buy all the programs for you bro

[@its_james_fitness]

Jeff: *say sike right now*

[@akiontube1]

Bhai😂😂😂

[@rkd80]

This is gold. People pay a lot of money for this type of information. Thanks Jeff!

[@Andrew-yl6kg]

this template idea is nothing new honestly. Most full body strength workouts online are free and popular ie. greyskull lp and stronglifts 5x5. Programs you gotta pay for should be customized to you.

[@adamprovo5964]

People commenting with neg comments are hardly the athletes which Jeff trains and makes a KILLING doing. They go to the gym and are about as active as a senior doing the 'mall walk' afterwards! lol 'Look at me, I am huge' hahahahaha

[@Chariking13]

This is pretty much a phrak's greyskull lp with a few accessories

[@carlosrondero2077]

Instead we are paying him

[@luizcarvalho1185]

Totally. Almost feel guilty. In fact, if such good content is being displayed for free I just imagine how awesome is"Total Beast" program.

[@amcoho4]

I just did this. I added some banded delt work in the warmup. And I took everything to 3 sets and also included 2 sets of tricep/bicep superset. It was a really good workout which lasted 50 minutes total with 45-60 second rest between each set.

[@dboydl6603]

So I did this but my body isn’t turning into different colours🤔😟 am I doing something wrong Jeff?

[@jcc6527]

Facepulls is what u need...

[@courtnrysalamone7677]

Try facepulls

[@Phaniac.]

U Did the whole workout in 4 minutes? U must be skipping face pulls

[@NIKHIL-qk4pd]

FAcEpulLs 40 sets 100 reps each

[@Reeereeeonthabea]

Getting redder by the day god damn it!

[@fh1980ram]

Jeff Cavalier 2020. Make America do face pulls again!

[@Adrian-yi8fl]

MAFPA !!

[@Saadabd912]

And the world! #UKfans

[@user-tr3lf5bq7k]

kzbin.info/www/bejne/oJnOlIKwnJiki5I

[@Fernando-rw6vz]

Joey Central Trump is just the best at handling biz like the commander in chief, and hey, we should continue to promote his name and praise him, hear me out

[@ArchLinuxTux]

Would forcing peeos to be healthy be violating the constitution? Dispite it beeing good for the populis as a whole and lower health care costs.

[@PatrickReynoldsfit]

Jeff we all know the perfect full body workout is 40 sets of face pulls of 100 reps

[@dr.abhilash1202]

@SpaceForceGames 😂😂😂

[@jacusss1910]

Patrick Reynolds spaceforcegames must be new ;)

[@venigos]

Facepulls will grow your toes

[@v0nzander53]

I am only able to do 20 sets at 80 reps, but man my glutes are on fire

[@TheFitnessPsycho]

Patrick Reynolds haha

[@titosimoes9782]

0:59 ahh yes... the nose workout. the most overlooked muscle group

[@jackstull742]

This is such an underrated comment

[@loganlighthall9221]

Don’t forget them ears

[@christian.xavier.villagran]

Literally overlooked. Lol nice.

[@troythemighty3683]

Tito Simoes how about that forehead doe

[@titosimoes9782]

@@troythemighty3683 bro do your eyebrows even lift? Lmao

[@athleanx]

*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! giveaway.athleanx.com/ytg/perfect-total-body 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…

[@GStatusMusicChannel]

Come on!

[@Facaksy]

Better luck next time!

[@RehanKhan-se2tc]

Crazy

[@williamlamonica-sleczkowsk97]

Ye boi

[@drummingluke]

Yes

[@mattlucier9740]

Everyone: “There is no fitness messiah” Jeff: “hold my free workouts”

[@josephdavis3179]

LOL.......

[@carrieanneatreides6240]

This.

[@mediroj5888]

By everyone don't u mean Shredded Sports Science 😂 (jk, his channel's a gold mine)

[@TheFitnessPsycho]

matt lucier hes the goat

[@nextgenwellness]

😂😂

[@shannonfoster5316]

I have gained so much from the videos. I get sore without the joint pains. Thanks for all the educational tips and tricks!

[@davidvine9208]

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

[@shroomjak200]

For the exercises. Should i do warmup sets for all of them? For example for a bench press say i can bench 50kg, should i start with something like 30kh and then work my way upto 50 and potentially beyond? Once i see that i can no longer reach 10-12 reps should i then decrease weight slowly for my working sets? Or is it better to just go straight to 50kg and go from there?

[@neoanderson9320]

Great review man thanks

[@Mike_v_E]

How much muscle did you build with these workouts?

[@ricardosalgado2283]

Jeff can you make a video on how to build muscle when one has a heavy labor job, like construction, plumbing, landscaper, etc ? Not many people talk about this in the KZbin fitness community, it would help many out, thank you!💪❤️ Like so he can see!

[@gavinactivateja3869]

That's a workout in itself. It's way better than a desk job

[@tylerk.7947]

Ricardo, you are so right man. I do landscaping for work, which is super hard work almost every day. Sometimes it is very hard to strength train after work and sometimes I feel like I’m actually doing more damage then good. It would be good to know what workouts to not do as to not overwork muscle groups and injure. I focus a lot on core exercises to keep abs and back strong to hopefully avoid hurting myself in the job. I’ve recently started jogging after work days because weight lifting is sometimes just too damn hard after 10 hours of manual labor.

[@SkarrGaming]

Yeah I'd like this too. It's all very good having youtubers give workout plans with numbers of sets and reps and everything, but they don't take into account what you're doing the rest of your time. For these guys the workouts are essentially their job so it's okay for them to workout heavy at least 5 times every week, but for a lot of people they've already been very active during the day before they've even set foot in a gym.

[@MrAndrius12]

@@tylerk.7947 theoretically speaking, a few warm up sets and then one full-out set of 1-3 reps for 3-5 exercises should be enough 3 times a week for workers like this.

[@DrStevo]

Ricardo Salgado I agree!

[@hridoygovindadas914]

I did workout "A" today for the first time and I spent less time at the gym and I feel like I got my ass handed to me! I definitely have "glute amnesia". Awesome workout! Thank you.

[@anirvinvaddiyar7671]

Jeff: I am going to give you the perfect workout for $0. Everyone in the fitness industry: 🤬

[@YoungBoiNate]

Most people in the industry i dont even trust

[@pragitkhanna2628]

KZbin: Am i joke to you? We are giving him money.

[@kartikmann_]

Lol yeah, but Jeremy Ethier has already done it, along with other splits. These two are the only fitness youtubers I trust.

[@mihalistzagkarakis8010]

@@kartikmann_ its funny u say that , i noticed in every video of his he says : research says or studies has shown . ( that means not personal experience ! ) talking about jeremy in case u lost me

[@jackmarshall757]

pretty much.

[@syaredzaashrafi1101]

Workout A: 12:07 1. 3D Lunge Warmup - 2-3 x 7 reps each direction - 2:23 2. Barbell Squats - 3 x 5 - 3:29 3. Barbell Hip Thrusts - 3-4 x 10-12 - 4:34 4. Barbell Bench Press - 3 x 5 - 5:10 5. Weighted Chin Ups - 3 x 6-10 to failure - 5:33 6. DB Farmer’s Carries - 3-4 x 50 steps with half bodyweight - 6:31 7. Face Pulls - 2 x 12 (using 12 sets of 1 mentality) - 7:16 Workout B: 12:09 1. 3D Lunge Warmup - 2-3 x 7 reps each direction 2. Deadlifts - 3 x 5 - 8:27 3. Barbell Squats or Barbell Reverse Lunges - 3-4 x 10 - 9:01 4. Barbell OHP - 3 x 5 - 9:48 5. Barbell Rows - 3 x 10-12 - 10:33 6. DB Overhead Farmer’s Carries - 3-4 x 50 steps with one quarter bodyweight - 11:27 7. Face Pulls or other corrective - 2 x 12 (using 12 sets of 1 mentality) i copied these cuz am too lazy to scroll down

[@matroe89]

Thx

[@rynoekam1411]

Which one is better??

[@chrisbitsis]

Make a Push,Pull,Legs perfect workout video..or 3 of them

[@MrMichaelrobidoux]

He keeps those hidden with his programs, totally worth the money.

[@zinsef3242]

At least we know they'll be finishing with a facepull.

[@TheRealWingX]

Θα σου φτιαξω εγω με 97,99€ /90 μέρες

[@aaaaaa-sw3ds]

Wing X δεν νομίζω να μιλάνε ελληνικά

[@chrisbitsis]

Ποτέ δεν ξέρεις μπρο

[@abhishekmahendru1583]

Members: How much face pulls are we to do? Jeff: Yes.

[@Karl_Sebastian]

Ok... Just want to warn other people. So i tried this! It was great, except in Workout B where i was supposed to carry loads of weight above my head. I have never done a exercise like that before so i was stoked to try something new. The suggested weight was way above my limit, and even though I went 10 kg lower than suggested I still magaged to somehow get lower back pain due to lost balance at the end of one set. My guess is that most viewers are somewhere around, or right below, intermediate. Just want everyone to be really realistic when choosing weight on that one. Be careful.

[@MatheusHenrique-jf6ry]

Thanks for the warning

[@gris186]

To carry or lift weights above your head you need to contract the muscles in your abs and in your butt so you don't bend over backwards looking like a bow. Many people do not do this and they're hurting their back a lot

[@rahern5424]

@@gris186 people do this with any exercise I notice.

[@jvr95]

Yeah I immediately knew it would be too much weight especially since im like 100kg so that would be 25kg in each hand aka half my body weight,

[@fuckbored4724]

I'm too tall to do overhead carries at my basement gym anyways so I just replaced them with more normal farmer caries.

[@duncancox8087]

I've been lifting for years, and I have to warn anybody considering this full body routine who is in a relationship, be careful! After three months of using this workout, my wife looks at my body and accused me of being on steroids, having an affair, and being a narcissist! That's how much my body has transformed. She told me I look better than I have ever looked, and I'm approaching 60. Just for the record, I do not take steroids, and I don't even take any supplements. Eating well, I do, but I'm not super strict about what I do eat. Thank you, Jeff! This is a great full body workout, and I appreciate the alternate workout you threw in as a bonus.

[@mohebhaidari2552]

Delusions!

[@AlexanderKilsgaard]

I really want to see you make a Push/Pull/Legs program

[@aidennovinc6379]

AKAR seconded

[@michaela8121]

Thirded

[@kareja316]

Already did, look it up on the channel

[@kennethroque264]

Yes pls

[@lazylong2957]

The PERFECT Push/Pull Workout Now that would be a dream come true

[@jafetramirez9219]

All jokes aside, you’ve literally read my mind. I feel like I’ve been researching the perfect body workouts and you completed my 3 years of study into 13 mins. Thank you so much Jeff

[@json5467]

Don't worry guys my mom says everyone is a winner at heart.

[@kristiannikolov9959]

I love your mum

[@loma7987]

Say hi to your mom for me son

[@Weregonnamakeit]

it was wiener, wasn't it? You're just being kind.

[@hi5_centipedes874]

MILF

[@ZhangtheGreat]

Including those with high blood pressure and need quadruple bypass surgery?

[@matboyslimm]

Can you suggest any issues when replacing barbell exercises for dumbbell ones? Workout A 3D Lunge Warmup - already using bodyweight Barbell Squats → Dumbbell Squats Hold a dumbbell in each hand at your sides or raise them to shoulder height to add more upper body engagement. Barbell Hip Thrusts → Dumbbell Hip Thrusts Place a dumbbell over your hips for resistance while performing the thrusts. Barbell Bench Press → Dumbbell Bench Press Use a pair of dumbbells, pressing them upwards as you would with a barbell. This can increase the range of motion and engage more stabilizer muscles. Weighted Chin Ups - no change needed DB Farmer’s Carries - already using dumbbells Face Pulls - no change needed; uses cable machine or resistance band Workout B 3D Lunge Warmup - already using bodyweight Deadlifts → Dumbbell Deadlifts Perform the exercise with a dumbbell in each hand, mimicking the motion of a barbell deadlift. Barbell Squats or Barbell Reverse Lunges → Dumbbell Squats or Dumbbell Reverse Lunges For squats, follow the instructions similar to Workout A. For reverse lunges, hold dumbbells by your sides as you step backward into a lunge. Barbell OHP (Overhead Press) → Dumbbell Overhead Press Press dumbbells overhead, which allows for a more natural hand position and can be easier on the shoulders. Barbell Rows → Dumbbell Rows Perform rows with a dumbbell in each hand, or do single-arm rows to focus on each side individually. DB Overhead Farmer’s Carries - already using dumbbells Face Pulls or other corrective - no change needed; uses cable machine or resistance band

[@Stiffmiester979]

I cannot wait to implement some of this stuff in my routine when my leg is healed. I really like the idea of adding a corrective exercise to the workouts too.

[@brandiep83]

This is exactly what I was looking for, I’m looking to go back to full body workouts after hitting the “bro” split for awhile, thanks!

[@youraveragegamer7685]

Since this is a 7 month old comment, can I ask which one do you prefer or find better effective

[@kurtzoo7716]

Let us know ahaha

[@vikrantbhardwaj734]

im also about to switch from a bro split to something thats more organized and streamlined

[@izzya3987]

Hey Jeff, can you do a PERFECT push, pull series? Something that'll fit into a push, legs, pull structure you outline in your video about different workout splits.

[@terferti8237]

Izzy A that would be Great or just a push pull combination

[@izzya3987]

@@terferti8237 right now all I did was split up Jeff's PERFECT series into a "push", "legs", and "pull" format, followed by a beak then loop it back.

[@Ram-vt3rm]

Agree’d, would love to see a video on push/pull/ legs. Curious about jeff’s Opinion and ideas.

[@joneymujar9854]

jeff had your wish fulfilled after two years bro haha

[@Chris-gj4br]

Thank you for this, going through a bit of a tough time at the moment and cant afford to buy one of your plans, but I do still have my gym membership and now have some of your expertise to use, much appreciated mate, you're a legend!

[@Noverante]

Thats honest of u dawg.. good to be thankful..

[@chadhero37]

Jeff got my bottom pec cut. I worked for years trying to get that cut, I literally thought I was missing a muscle, but Jeff's advice is second to none!

[@Green-yc1tg]

How?

[@DrStevo]

How?

[@chadhero37]

@@Green-yc1tg there is a couple of videos where he concentrates on just the lower cut. One excersise is like a downward fly. It works great, it brought out the outer and lower pec. Watch the video

[@Green-yc1tg]

@@chadhero37 Thank you for the info. I will check those out!

[@redactedcanceledcensored6890]

@@DrStevo Straight bar dips worked for me. If you want to target the lower pecs, just push downwards.

[@TheAydinoz]

Been doing these exercises for 2 months. They are very good for getting stronger and I think you can add one or two more exercises for specific muscle groups i.e. shoulder, arms, ABS and chest as per your request. Thanks a lot Jeff!!!

[@mementomori3411]

Can we add curls

[@MK-zf6or]

@@mementomori3411yup

[@carlosoliva2589]

Hi Jeff, The reason I’ve turned so many people to your channel is not only your knowledge but your PHD in Physical Therapy. I am a 62 year old retired police officer who has always tried to stay in shape. Today I’m still 5’11” and a much softer 222lbs. I would love to see 195-200lbs. Since 1985, I’ve had some limitations from a drunk driving head on crash I suffered while enroute to a call. By 2005, I was diagnosed with spinal stenosis from my neck to my lumbar. I am fused from C3-C7 with laminectomy surgeries T11-12, L3,4,5 plus an Achilles surgery and a right knee replacement for good measure. I have a home gym very similar to your gym and have been following you for at least 3 years. I have tried to do chins or pull-ups with help from a band but then suffer from pain in my neck the next couple days restricting my movements. I have tried to get on at Athlean X’s website but have not been able to get in touch with a human yet. Is there anyway, I could have someone call me or reach me? Thank you, CJO

[@andreavianarodrigues883]

I did this training on Monday. On Tuesday I even felt my toes muscles react. On Wednesday I couldn't get up to do B training. I'm going to do it today (3 days after A).... I promise you guys... It is Worth and I'll see great results on it.

[@xavierbo207]

is it good for beginners speciallt teen 19 yrs old?

[@specificpotato9024]

@Krispy Perez i know this is very late, and you probably wont reply, but are abs nicely trained in this or should there be another exercise for abs

[@teddydavid2816]

If you're not doing face pulls, Jeff is doing face palms

[@nikolas4364]

1:00 Oh God he collected all the infinity markers. Jeff is now the most powerful being in the universe

[@carrieanneatreides6240]

This is the best thing I will read all week.

[@Seren2010kinder]

Please don’t click your finger Jeff

[@davitrusty4754]

I have just caught onto you on Sunday due to an algorithim that KZbin obviously showed me. I LOVE these workouts. I am 50 and worked out until about 5 years ago when depression hit. Your program has given me hope. I love the "perfect" workouts you use. I'm incorporating everything into my workouts

[@PaBlo-io3sd]

Awesome! We truly hope and believe that training will help you get back on track and feel better! Keep it going beast

[@Dan_Klchv]

To boost my martial arts training, I was looking for something more functional and increasing strength at the same time. This is exactly what I need! THANK YOU, Jeff, again! :)

[@50rads]

I looked this up for this reason as well. I’m just starting Jiu Jitsu.

[@Benjamiin91]

We need a perfect total body stretch routine post workout/before bed

[@moment_visual]

P90x thought me to stretch years ago,still doing it to this day.

[@clintb3927]

He has videos for stretching and content on Instagram

[@JosephEGlaser]

He did

[@hoofhearted4]

He actually has a video for stretches to do before bed. And how to sleep correctly for posture.

[@МилорадЈеремић21]

Holy shit i just thought today "oh man how do i make full body workout, nah, let's just find on KZbin", and Saint Jeff does it for me

[@paulshearer9140]

Thanks Jeff, great vid as always. I'm nearly 60 and have arthritis just about everywhere from years of competitive martial arts and kick boxing. I have had amazing results from the following full body workout, so I thought I would share so some older people may benefit. Three x sets of 10 chin ups (chins are negative, hold for 5 and 10 sec count down), 3 sets of push ups (15, 12, 10 push ups very strict form and hold at top of movement), 3 sets of 10 Australian pullups (pull ups are negative, hold for 5 and 10 sec count down), 3 sets of 20 single lateral raises on a cable machine with 2.5kgs, 3 x sets of 10 incline bench rear delt pull ups with dumbells (hold at top), tricep dips pushing the seat of the assisted chin machine down (great option for people with dodgy shoulders who can't do full dips), 3 x sets of 10 standing alternate dumbell curls with back and arms against wall, 3 x sets of 10 reverse tricep pushdowns, 3 x sets of squats (using body weight only with strict form and hold at bottom of movement) , forearms and then about 20 mins of core. I finish off with 4-5 rounds of boxing (2 min rounds with 1 min break) either shadow or heavy bag depending on energy levels. I do this workout every 3rd day which after much trial an error seems to be ideal for me. I change the workout every 6 weeks and use instinctive training to vary exercises within the 6 week period. Cheers

[@onepunchman4481]

I wish I could train in an empty gym like Jeff😁

[@mrbill806]

I knowwww right

[@andy.8444]

Trust me. Nobody looks at you. People are just concentrating on their own workouts.

[@NavaracVolare]

@@andy.8444 Not because of that, but because not having to wait to use the machines or weights.

[@ESPSJ]

I've been thinking the same, im so self conscious and I hate being in public places around people. Sure I can push through that, but I think most of these things can be done at home anyway. You can get weights of facebook marketplace. Also I used to deliver beer kegs, let me tell you walking around with a 55kg beer keg is one hell of a work out haha. You could find some kegs really cheap and just fill them with water instead.

[@ShyBoy6ty9]

ESPSJ Keg carries are actually a pretty common strongman workout/event.

[@ashermesser5337]

Seems like a lot of people give Jeff a lot of hate for these type of videos, but this is honestly really really solid. The guy seriously knows his stuff. I love how incredibly educated he is and he really inspires me to grow in my own knowledge, and eventually incorporate many of the same teaching concepts into my videos.

[@sebastiandrojas]

Jeff when are you going to do the perfect push and pull workout

[@fayih]

Take your pick from perfect chest+ tri for push and biceps + back for pull.

[@fayih]

As I said take your pick.....

[@markomojsilovic6399]

Got rid of back pain, shoulder pain caused by bad posture and even worse my own gym workout.. Got some strength in my upper body, lost some weight and my diabetes never was regulated so good just by searching for a a solution for my body troubles in Jeff's videos! Thank you

[@krypt0rg]

Next up: how PERFECT total body workouts are killing your gains.

[@gymbols4344]

krypt0rg 😭😭right

[@MiguelPerez-xj8lx]

Has to keep getting those views 🤣

[@manuelmeza5196]

LMAO

[@martingamer5591]

To be fair, doing all compound exercises isn't optimal for gains. You're missing out on maximum stretch on the chest, biceps and triceps, peak contraction of all of the above, and I'm sure a few other important ranges of motion.

[@rcecil88]

Accurate 😂

[@wildtrickster4135]

Only Jeff's Core audience know his favorite exercise is 30s of rest.

[@steelmongoose4956]

I use the app, twice a day. That minute is the best part of my life.

[@charliesnape7864]

Critical bit of Jeff trivia there.

[@djdmdmdmd4690]

They should’ve used Jeff’s voice for when you pause it for too long

[@Nikocraft100]

Hey, Jeff, could u make a workout for sprinters? (In the gym)

[@kamarijones7522]

Very much needed☝️

[@RebarLad]

I know a lot of sprinters do cleans, clean and presses, and jerks in their programming. The clean pattern is driven by triple extension at the hips, knees, and ankles which are components of running and sprinting. Olympic lifting will give you lots of power, it is obvious when you look at some olympic lifters they have powerful physiques. Usain bolt has done cleans as well, just an example.

[@presidentialhustler464]

I've been watching your videos for years now like an episode of Law and Order... I used the perfect pushup video and saw the results... So last month i decided to go the gym and workout seriously for results... Yesterday i did work out A for the first time... Omg, whatever i was doing the previous month was bullshit! I felt muscle activation in places I've never felt before. When i say the whole body gets activated. I thought i was able to go to the gym today and lift but i decided to do a 10 min Hiit work out instead. Im can't wait until tomorrow to start workout B! Im gonna follow this split for a month then go to the Website and subscribe. I dont pay for nothing but the advice I've received from you is no bs and get results. After I left the gym and i literally screenshot the workout list because I can't believe this information is free. I don't know when you going to decide to take this off... But I'm thankful that I got it!

[@soulroshey6385]

How can anyone dislike this video? you are getting many more information in free of cost🙃

[@therealchaydizzle]

10% of comments: wow thank you Jeff for the amazing workouts 90% of comments: fAcE pUlLs

[@VietNguyen-qs8ix]

I dont understand that "facepull" meme. Can u explain it?

[@lannylanny8362]

@@VietNguyen-qs8ix if you don't understand the meme, it means you probably still internally rotate your shoulders.

[@Exhausted_Pigeon]

Chayden Carey you forgot about missing the giveaway

[@neverforgettodofacepulls782]

@@VietNguyen-qs8ix just type "athlean x face pulls" on KZbin and watch the first video on the search list

[@MiketheNerdRanger]

It use to be people who were serious about workouts would come here and comment. Now the idiots have shown up. Same thing happened to Doug Demuro.

[@ethanclough8085]

I’m loving this perfect workout series 🙌🏼 I just switched to an upper/lower split and deciding exercises was difficult because of the amount of great exercises out there 🔥

[@cristrix2520]

We need the perfect "total body workout, home edition" for the people who don't have the money for a gym membership. 💪🏻

[@SkarrGaming]

yes

[@woffe8094]

He has a video on that actually.

[@cristrix2520]

@@woffe8094 Not for muscle growth/ strength, more for cardio or one that is 9 years old, but if you have found one please share it with me :)

[@cristrix2520]

@@masterchief4868 I don't disagree, you could get a killer workout with that, but would still love to see what Jeff could come up with, when there was no equipment at all.

[@rohanofelvenpower5566]

CrisTrix i think home stuff youre meant to do dynamic tension stuff to make it work

[@tilio9380]

The most beautiful thing about B is that the first 4 exercises can be done on the same machine, making it that much more efficient in a gym by eliminating the time of switching/waiting for machines.

[@dragonvarine7553]

Biggest mistake is to do these on a machine. You will have small beans as abs and your lower back will be weak. Do them free weights.

[@tilio9380]

@@dragonvarine7553 more accurate to call it "equipment". I meant all those can be performed on a squat rack.

[@ReaperOfRock]

Please cap the perfect workout series off with a perfect stretch routine.

[@redsharp2]

Stretching can be dangerous actually. Or so ive heard. Idk i would suggest you look into it

[@jacobdrumm9206]

@@redsharp2 stretching properly is one of the healthiest things you could do for your body. There are many really good yoga channels on youtube. There is a reason people have been doing yoga for over 5000 years. It works lol. I sincerely recommend you try a beginner yoga flow on youtube I know you will thank me for it.

[@redsharp2]

@@jacobdrumm9206 Sorry i didnt convey it properly, streching is something you should absolutely do, but it can cause injuries if done right before a workout like most people do, but if you do it like 20 minutes after your all good

[@jacobdrumm9206]

@@redsharp2 your right brother just didn't wanted to make sure you knew lol thanks for you coment!

[@redsharp2]

@@jacobdrumm9206 No problem, thanks for the advice!

[@captainsuperawesome215]

Jeff!!! Thank you sooooo much! I have 4 torn discs (L1, L2, L4, and L5) and L3 touching nerve. Has limited my workouts and caused some imbalances. Between physio and your help, I am able to live with less pain and be more cognizant of what and how to fix myself. Much appreciated. You make the world a better place.

[@MacRenow]

It would be great to see a calisthenics version of the perfect workout. Cheers!

[@leobesa2887]

@Fyrick24 link please?

[@aaaaaa-sw3ds]

Leo Besa search what he typed on KZbin u lazy ass

[@adambond8542]

Pullups to failure superseted with plyo push ups to failure- 4 sets Jump lunges to failure- 4 sets Standing long jumps/single leg glute ham raisers to failure(both sides)- 4 sets Single leg calf raisers to failure (both sides)- 6 sets. Im not Jeff but i hope it helps.

[@terryzuniga2473]

@Fyrick24 ma boi

[@aleksissaari248]

Check calisthenicsmovement, it got some calisthenics perfect workouts

[@MsNu31]

Next Video: Why Total Body Workouts are killing your gains.

[@ionutfilip9975]

Young Thug exactly

[@Lyaaaamlyaaaam]

yeah man. they just want to make money.

[@killazkilla9712]

@@Lyaaaamlyaaaam for real ?

[@saeedgraal6217]

Lol

[@psyrapmafia]

pretty sure there are several studies showing that total body workouts are ideal for beginners.

[@antoniasinclair1098]

Thank you for your informative video. I am recovering from a shoulder dislocation and your exercise have helped me so much. These exercises have improved my golf game so much. I feel I have so much more free movement than I had before. Many thanks 😊

[@kathyandrews2445]

So appreciate all you do to keep a balance in our Training ! Thank you Jeff

[@stuartbrookes7785]

Whenever I'm at the gym, I hear Jeff's voice like Obi Wan Kenobi!

[@manniepas1769]

😆😆

[@josephdavis3179]

......and here I thought it was just ME!

[@jasonmason6910]

Stuart Brookes same

[@matijajerman7738]

Love the series! Best fitness channel on YT.

[@wellhello8836]

very true

[@kimmersify2000]

Thanks! Currently working on a MWF split.... Linked to this video through a Facebook group and it earned you a new subscriber!

[@mihaellackovic4770]

How did this workout split work out for you?

[@reykuaza7963]

I'm been following you for a while but this is the first time that I am actually trying your workouts. Love your knowledge and keep it up man

[@Troncoso01]

I don't suggest things very often, but considering this is pretty much a strength building workout, it would be complimented extremely well with a "perfect total body hypertrophy workout"

[@JustPeterSteel]

Jeff knows my life too well... I start having less time to go to the gym, he gives me full body workouts so I don't have to choose what to workout 👍

[@jim7666]

Kinda weird isn’t it? College vacations about to end and so I’ll have less time to train for at least a year and BOOM, The perfect total body workout.

[@luc5915]

Carrying half your body weight around the gym was much harder than I thought!!

[@nicolasc.1968]

I was surprised too!

[@vectoreyes]

So if you're fat and weigh 400 lbs, you need to carry 200 lb dumbbells in each hand?

[@brankobakic9744]

@@vectoreyes since most commercial gyms only have db:s going to 150 lbs you can use a trap bar IF you weigh over 300 lbs!

[@matthewcaldwell6767]

To be clear, if I weigh 200 lbs, I need 100lbs in each hand (half in each hand) or 50lbs in each hand equaling 100 lbs (half body weight total)?

[@lilshart7914]

VectorEyes Very bad idea since the amount of pressure you’ll be adding to your joints besides your own weight can injure the.

[@halofreak3644]

many people don't have enough motivation to even try this. I am doing this from 5 months, and actually found out that I had 8 abs!. I am very happy. Please do try it. Anyone thinking what everybody else will think, don't worry, nobody looks at you, they are there for there muscle growth, and not to take care of you : ). Remember Health is the biggest wealth!

[@vedantvarma8043]

U still doing this? Can u update bout your progress? LIKE-

[@denmcx6538]

Two questions: Generally: how long should I rest in between SETS and between EXERCISES? Regarding the reverse barbell lunge: Are those 3-4x 10 EACH SIDE/LEG or 10 for BOTH SIDES (so 5 per leg)???

[@Niccodemure]

Same Question on the legs

[@jordymetten9096]

please do a total body workout dumbell edition!

[@hazoevo3390]

Yes! Please, we need it

[@dean4545]

Yes please!

[@tommyjohn_45]

same program, just replace the barbell with dumbbells

[@11bravo79]

TommyJohn_ Rocket Science!

[@faithb4fitness477]

You can do this whole program with dumbbells. Do your chest press on the floor with dumbbells if you don’t have a bench. Jeff has a dumbbell deadlift video.

[@feen1970]

This looks like an excellent workout. What’s the recommended rest period between sets

[@frankchevalier5307]

Your workout videos are the motivation I'm looking for other than moving football equipment around especially since reached age of 50.,though still am in real good condition physically. Training videos are what need along with my warm ups, appreciate all the info and help

[@michaelshumakov9890]

Jeff, thanks to you I don't fit any of my pants anymore. I've got leg muscles for days, and nothing to clothe them in.

[@hamilton0526]

As a woman this is awesome! It’s helping feel strong & complete. I appreciate this content. It’s very helpful

[@josephdoherty5403]

Fantastic video, man! Well-organized and perfectly communicated. I'm starting a full-body plan this week and this was exactly what I was looking for. You got my sub!

[@AJT08]

I agree

[@kaseyhair6779]

2 questions. 1) can we supplement lat pulldowns in place of the chin-ups? 2) can i use lifting straps to aid in the farmers carries (i have nerve damage in my hand so "grip" isnt really an option)?

[@Nomnomnom165]

Surrender your rotator cuffs to Jeff, peasants

[@adrienwatson2179]

Lol, amazing comment

[@josephdavis3179]

LOL....classic!

[@wdunnett1]

Can’t wait to see perfect back workout dumbbell series!

[@aliciagarcia3853]

Thanks for the total body workout ! Very helpful if your first starting out and don't know where to start this I love!!! I would ask people at the gym how to use the machines or how to do a workout but I finally got it 🤔and I thank the people that helped me at gym! This is me on the upper bodywork out that I need help. so great workout to try !!🏋💪🏼👊🏼

[@freakforfun21]

🎯 Key Takeaways for quick navigation: 00:06 🏋️ *Overview of the Total Body Workout* - Jeff discusses the challenge of creating a perfect total body workout and introduces the idea of multiple workouts. - Emphasizes the importance of a template, movement-based exercises, and muscle markers for understanding the workout. 01:01 🏋️‍♂️ *Components of the Workouts* - Breakdown of movement-focused workout components: squat pattern, lunge pattern, hinge (hip-driven movement), push, pull, carry, and corrective exercises. - Emphasis on training movements rather than specific exercises to engage targeted muscles. 02:29 🏋️‍♂️ *Workout A Breakdown* - Detailed breakdown of Workout A starting with the warmup - multidirectionallunges and their benefits. - Description and recommendations for foundational lower body exercises (barbell squat, barbell hip thrust) and upper body exercises (barbell bench-press, weighted chin-up). 05:21 🏋️‍♂️ *Workout A Conclusion & Structure* - Discussion on the importance of completing the entire workout for beginners and structuring A/B alternating routines for more experienced individuals. - Emphasizes the benefits gained from following Workout A and its importance in understanding total body training. 08:10 🏋️‍♂️ *Introduction to Workout B* - Detailed introduction to Workout B, starting with the warmup and its importance. - Emphasis on focusing on the hinge, deadlifts, and variations in lower body exercises. 09:59 🏋️‍♂️ *Upper Body & Concluding Workout B* - Discussion on upper body exercises (overhead press, row) and their importance in the total body workout. - Emphasizes the benefits of carrying exercises and corrective exercises to strengthen posture and prevent injuries. 11:50 🏋️‍♂️ *Additional Corrective Options & Conclusion* - Alternative corrective exercises for lower body and rotator cuff mentioned for versatility. - Reinforcement of the benefits of incorporating Workout A/B into individual training goals and a mention of a comprehensive program available at ATHLEANX.com. Made with HARPA AI

[@FrancescoRotolo]

"Ladies & Gentlemen, and here you have just another (free) masterpiece from yours truly J.C." now get up and go to get sweaty!

[@mayahill9079]

I'm joining the gym for the first time ever tomorrow and utterly clueless but this is helpful. Big ups from Zambia.

[@user-po6my3ly5e]

Good luck. I hope it’s going well!

[@akaraca2]

If you tried to do these exercises on your first time ever to the gym, there is a high chance you were hospitalized for a serious injury and swore to never even walk close to a gym building again.

[@zaidshurafa274]

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

[@alanhill2508]

Jeff, you are just the best. Hands down. And you are especially generous with all that you provide for free on KZbin. I have a request, though. I know your focus is on providing appropriate information for athletes who need to apply their training to their sport, but could you offer a couple of pieces on training for the “retired” athlete? I first got in shape at 20 and then rowed college crew. Throughout my adult life...with lapses lol...I have continued to work out and take care of myself. But at 66, there are definitely limitations. When you get old, you have to change your goals as well as your approach. I’d be grateful if you would direct all your knowledge and experience to a video advising someone like me.

[@erock7752]

Another great video, Jeff! What would a recommended rest period be? 60-90 seconds or would it be more beneficial to rest longer, like 2 minutes or more? Thanks!!

[@adnanben]

What I do is 2 min rest when I perform 5 rep range and 60 sec when it's 8-10

[@mosesdouglas4325]

Thus on the 7th Day God created Jeff and the Muscles of Men began to grow!

[@hudsonmchugh7812]

Jeff Cavalier = JC Jesus Christ = JC Coincidence?... I think not

[@mosesdouglas4325]

@@hudsonmchugh7812 😆

[@josephdavis3179]

@@hudsonmchugh7812 RFLMBAO - genius!!

[@sameer_sah]

4:44 They cancelled my membership after I tried this.

[@MrX-rk9or]

Barbell only, not your gympartner ;)

[@dmdbrv]

sameer sah dude. I can't stop laughing I'm done

[@shmurfy4971]

Damian Dobrev thoight you were saying sah dude at first, haven’t heard that in a while

[@lewqitz]

@@shmurfy4971 i thought the same thing

[@abidpolly7802]

@@lewqitz ù funny bastad m8

[@am.e.r102]

The perfect workout doesn't exi...

[@inetalert]

Perfect Upper/Lower Workouts would be dope 🤗

[@JennyHoward-w5h]

Brilliant video, as usual Jeff. I've found you're perfect workouts and corrective exercises incredibly helpful. My shoulders are pulling back as I type....i hope.

[@jonatanmejia9085]

Can you do a cardio workout for us who need to work more on endurance and explosiveness

[@localdude2979]

yeah Ive heard about that. ppl know em as H.I.T.

[@OwlOfNivica]

Burpees dude, hundreds of burpees

[@faithb4fitness477]

He has many conditioning workouts. Try the 11 workout.

[@Elthenar]

The total body workout is perfect for me. I can't get to the gym often enough to do a real 6 day push pull legs. But, I can get there 3 times a week and stay as long as I need. The one problem I have is that I started at 275 or so and exercises that include my body weight are hard. I have a hell of a lot more fat than muscle mass. I'd need 150 pound dumbbells to carry half my body weight. I've been disciplined in my diet though, I am down to 255 since just before Christmas.

[@roncerjani9063]

I also aim for 3-4 times a week but this program is to heavily geared on legs and back. Since long thin arms are my main point of focus atm, I don't really see this program hitting them enough. Brachialis gets 0 work which is the primary culprit of thin arms and triceps as a whole get 0 work.

[@CE-ws1yf]

I've learnt more from Jeff than from my personal trainer

[@fuckoffyoucunt]

why you wasting money on a personal trainer?? you don't need one, just go and bang out the weights, stick to the basics, good form and consistency

[@athanjazz3060]

You benefit more from Jeff & you still keeping your trainer ? Peasant did u vote Trump

[@Nagutama]

Sounds like you are wasting money

[@fuckoffyoucunt]

@@mom_chil8071 True, or just put one together using the content Jeff has provided.

[@woffe8094]

@@athanjazz3060 you must have zero IQ. Like are you dumb. Are you stupid. How does that have anything to do with this? Fuck I hate people like you with all my heart. Please stop.

[@spadeuhc]

this is one of the best workouts athlean x has given to us the way i see it

[@dade8053]

Random stranger: Hey there bud what are you doing with those weights? Me: Just casually carrying them around the gym...

[@SEBEL365]

Yeah ngl it's gonna be a bit awkward doing the carries lmao

[@BigstickNick]

I did it the first time Monday. I looked like someone who didn't know where they were going with the weights.

[@nabendunayar5367]

Normal carries still discreet! The overhead carries of workout B are gonna be very prominent 😬

[@BigstickNick]

@@nabendunayar5367 normal Carrie's look like you were going to use a bench, but it got taken.

[@nabendunayar5367]

Did those overhead carries! People be looking at me like what's this alien doing! I be like screw you all I'm making gains 😂