The PERFECT Workout to Lose Weight (Sets and Reps Included)

[@athleanx]

If you want to not just lose weight, but get lean too, then you need to check out my no B.S. approach that works EVERY time ... kzbin.info/www/bejne/gISbg5p_ebiGrbM

[@fryrot3249]

@athleanx what if you can’t do push ups yet. What would you alternate for the dumbbell push up to row?

[@sl7722]

@@fryrot3249 Knee push up and knee renegade row

[@JosephButler1996]

@@fryrot3249 If you are having trouble with push-ups, then use the stairs. Start with your feet on the first step with your hands on the 5th or 6th step. You will be at a 45% angle. Each week, move your arms down a step until you are able to do floor pushups.

[@manishkumar.1187]

Can we take a minute to appreciate that most trainers would charge $50 for the sequence of exercises in this video, and another $15 for the explanations? This is a ridiculous level of commitment to a fitness community. What a man.

[@q7ozi]

Yeah I agree but you copied this comment from someone else

[@BTETeam]

@@q7ozi 😂😂😂😂😂😂😂

[@brandonjoseph3422]

@@q7ozi you’re a genius 😂😂

[@criminalsxxx4394]

He gets paid a ton by making these videos

[@caryryan9494]

no

[@roundzabout4673]

PUSH 10x10 1. 6:34 BARBELL BENCH PRESS - 10 sets of 10 w/ 70%-80% 1RM 2A. 7:25 KB/DB ALT. CLEAN AND LUNGE - 40 seconds/1 minute 2B. 7:35 JUMP ROPE (TWO FOOT HOPS) - 30 seconds/1 minute alternate 2A/2B for up to 20 minutes (10 mins each) LEGS 10x10 1. 2:58 BARBELL SQUATS 10 SETS OF 10 w/ 70%-80% 1RM 2A. 5:18 DB PUSH-UP RENEGADE ROWS - 40 seconds / 1 minute 2B. 5:32 HIGH EFFORT MOUNTAIN CLIMBERS - 30 seconds/1 minute alternate 2A/2B for up to 20 minutes (10 mins each) PULL 10x10 1. 8:15 BARBELL ROWS - 10 sets of 10 w/ 70%-80% 1RM 2A. 8:44 KB/DB ALT. CLEAN AND PRESS - 40 seconds/1 minute 2B. 9:04 KB/DB SWINGS - 30 seconds/1 minute alternate 2A/2B for up to 20 minutes (10 mins each) CORE CIRCUIT 1A. 9:50 3-WAY SEATED KNEE TUCKS - 10 reps in each direction 1B. 10:09 SQUAT THRUST - 10 reps 1C. 10:19 - 10 reps complete as many rounds as possible in 20 mins

[@ingradaut]

🐐 🐐

[@kingrem3467]

🐐 🐐 🐐

[@baileighb123]

🐐🐐🐐🐐🐐🐐🐐

[@Locopueblo]

Most detailed recap in the comments. 🐐🐐

[@pe_rk]

Amazing

[@devincognito8932]

I've been doing this for three months along with the 6 min fat burner workout Tuesday and Thursday. Currently down 42 lbs. Just have to stick with it guys.

[@littledragon5723]

I guess you're a ripped guy now

[@hossamomar6256]

updaateee

[@Attackontitanfan143]

Update sir

[@kingj5303]

How you been bro

[@kanseiblu6512]

What’s the diet like

[@godlyshadow7053]

LEGS 2:58 barbell squat 5:19 db push-up renegade rows 5:34 high effort mountain climbers PUSH 6:32 barbell bench press 7:26 KB/DB alt. Clean and lunge 7:34 jump rope 8:01 perfect workout to lose weight PULL thx xenothius + don awn 8:14 barbell rows 8:43 kb/db alt. Clean and press 9:06 kb/db swings CORE CIRCUIT 9:50 3-way seated knee tucks 10:08 squat thrusts 10:16 box jumps 10:26 core circuit day workout

[@carlgiovannindome9491]

GodlyShadow Savior !

[@TheFantasticWarrior]

For the top parts: 1. 1RM-70%~80% 10 rep 10 set 1 min rest 2. do 40 sec rest 20 sec 3. do&rest 30 sec 10 rounds each Repeat 2&3 10 times Core: 10 reps each

[@mikef1523]

Yeah he missed doing a pull frame screenshot.. thanks for this!

[@rongomez4437]

Nice!

[@chngetheory]

You the real MVP 👏

[@prithviraj4300]

Me : trying to gain weight Jeff : perfect weight loss workout Me : Perfect

[@JfaJosephR9]

AthleanX: ‘You’re never too lean to cut.’

[@otallono]

Ikr 10 million videos explaining how to lose weight what about us. To lose weight you literally just eat less.

[@Whitemale69]

Bryan Weird, it’s like if you wanted to gain weight you could just eat more....

[@cheezeofages]

No worries, if you did this and your leg day was 100 squats at 70-80% of your max you'd gain muscle lol

[@Genaaa916]

@@otallono To gain weight you literally eat more. How can you not see the irony in your comment.

[@Ledeoim]

Push - Monday (6:25) 1. Barbell Bench Press @ 70-80% 1RM - 10x10 (1 min rest) 2A. DB/KB alt. Clean and Lunge - 40 sec / 1 min (20 sec rest)** 2B. Jump Rope - 30 sec / 1 min (30 sec rest)** ** Alternate 2A/2B for up to 20 minutes (10 min each) Legs - Wednesday (2:56) 1. Barbell Squats @ 70-80% 1RM - 10x10 (1 min rest) 2A. DB Push-up Renegade Rows - 40 sec / 1 min (20 sec rest)** 2B. High-Effort Mountain Climbers - 30 sec / 1 min (30 sec rest)** ** Alternate 2A/2B for up to 20 minutes (10 min each) Pull - Friday (8:10) 1. Bent-Over Rows @ 70-80% 1RM - 10x10 (1 min rest) 2A. DB/KB alt. Clean and Press - 40 sec / 1 min (20 sec rest)** 2B. DB/KB Swings - 30 sec / 1 min (30 sec rest)** ** Alternate 2A/2B for up to 20 minutes (10 min each) Core - Sat/Sun (9:30) 1. 3-way Seated Knee Tucks - 10 reps* 2. Squat Thrusts - 10 reps* 3. Box Jumps - 10 reps* * Complete as many rounds as possible in 20 minutes

[@xxxamuchixx]

Thanks!

[@aeromina]

Thank you!

[@vigneshkrishnan4632]

Thanks, most valuable comment

[@evandesjardins2255]

Thanks

[@meriambenali]

I am an absolute beginner. My question is how can you increase muscle when each muscle group is only trained once a week with this plan? Thank you in advance for any answer.

[@jonathancavy8589]

Everyone who tries this- stick with it, remember results don’t happen and show over night. But I promise you if you give it your all you will succeed.

[@61lastchild]

Gee thanks!

[@LaosilThePandaren]

Thanks pal

[@JulieWallis1963]

Lord Cavy thanks captain obvious 😳

[@sandercohen3416]

👍🏼

[@adhdaddventure]

@@JulieWallis1963 should ARMs be added to this workout or is this incorporated in exercise you do through the week?

[@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. Click the link to see if you’ve won. No strings attached! giveaway.athleanx.com/ytg/perfect-lose-weight 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…

[@inxfidxel]

Darn...

[@jaimegonzalez-tw2nx]

so close

[@jSteez360]

this is the fastest ive lost

[@vegan753]

Better luck next time!

[@leowr80]

Wtf!

[@gogomen101]

Monday: 6:25 Wednesday: 2:56 Friday: 8:10 Sat/Sun: 9:30

[@emmasafii648]

💓

[@funnyman4713]

Mundo!??!?!?!?!??!!

[@gogomen101]

@@funnyman4713 Yes. Mundo need workout to become rework Mundo. Mundo get sick 12 pack and make tons of money.

[@dastan6174]

@@emmasafii648 💓

[@luisevazquezcuen2793]

Jesus Christ loves you all

[@davishunt9042]

Jeff, I am so appreciative of the work you put in for us. I purchased your original program and was well on my way to my weight loss goal. I had lost close to 40 lbs, when my father became very ill. I put my training to the side and spent all my time with my Dad, living with him on weekends, cooking and caring for him. Sadly he passed in October of 2019. I am now back, and have lost 23 lbs since the beginning of this year. These videos are a Godsend. Thank you so much and God Bess you in all you put your hands to my friend.

[@prodbyAmexv]

2:58 barbell squat 5:19 db push-up renegade rows 5:34 high effort mountain climbers PUSH 6:32 barbell bench press 7:26 KB/DB alt. Clean and lunge 7:34 jump rope 8:01 perfect workout to lose weight PULL thx xenothius + don awn 8:14 barbell rows 8:43 kb/db alt. Clean and press 9:06 kb/db swings CORE CIRCUIT 9:50 3-way seated knee tucks 10:08 squat thrusts 10:16 box jumps 10:26 core circuit day workout

[@osaedjan5442]

🐐🐐🐐🐐

[@vanguard2688]

Thank you!!

[@yawo-yawogang199]

Love u

[@shitboxmafia3570]

Thanks g

[@insaf2668]

Life saver❤️❤️

[@iainharris648]

I’ve been doing this for two weeks and already lost half an inch from my waist line and no longer have knee pain due to strengthening the muscles around it, had that injury for over a year! Also I’ve found it possible to do the 10 sets at 70-80% max 1rp. Granted I’m lifting smaller amounts compared to some people maybe but I did calculate it at 70% not just guess it and it worked fine for me. Loving it, thanks Jeff 💪 (It’s now been a month or so and 2 inches gone from my waist, definition now showing on my chest and arms) Couldn’t be happier! Ignore the haters saying Jeffs wrong, Jeffs a legend and he gives so much for FREE! People seem to forget that.

[@nimishasv]

How do calculate this.... I didn't understand that whole 70-80% thingy

[@iainharris648]

Basically add weight to the exercise until it’s the most you can lift in one repetition. Then take that amount, divide it by 100 and times it by 70 or 80 and that will be the weight you need to use to be at 70/80%. For example, if your maximum 1 rep is 50kgs as an example, then 70% would be using 35kgs for the exercise for all 10 sets

[@iainharris648]

James Leon I’m definitely not able to squat to your level yet, I’m still rebuilding strength in my knee so I’m back to around 40-50kgs for this routine at present and rising about 5kgs a week or so on a good run. I completely get that if someone is doing over 100kgs, 10 sets of 10 is probably asking a lot even 70% of that but then this video in my view is for people to lose weight and I’d guess if your squatting 100kgs, weight is the least of your problems! I’m by no means large myself having trained in martial arts for years, I just have some extra load to shift and this video/routine has been excellent for that. My comments are mostly because I’d hate to see anyone’s comments discourage people that’s it’s geared up for which I’d guess isn’t necessarily those that are already strong and that have been working out for sometime if they’re over 100kg squats 💪

[@nimishasv]

@@iainharris648 thank you so much for explaining that so well 😄

[@lamspam6619]

Do it start with the legs at the beginning or do I do push first?

[@Allagi22]

I just poured some mini oreos into a bowl and added milk like cereal.

[@susansesay8235]

Elite combo

[@bleh3039]

Hahhaha

[@luyu1478]

I am about to.

[@MegaSuperfight]

Under my personal control, my student lost 103 kg of excess weight (from 230 kg to 127 kg) in just 8 months !!! And in parallel, this result, which has no analogues in the whole world, was achieved by increasing the overall strength and endurance of his body !!! I clarify: during 8 months, no one else in the world has managed to lose 103 kg of excess weight and at the same time acquire excellent sports form !!! I offer you a telecast (sorry, not in English), where from 6 min 28 sec those moments, when he was 230 kg and when he became 127 kg are shown: kzbin.info/www/bejne/fHu2daiJg7uYj8U&t= 386s I also offer additional video, the so-called. "way to 127 kg": kzbin.info/www/bejne/ramWY5-bp86Nl9k

[@Nicole-xg1yt]

i do this but with chocolate balls

[@edselsugay5342]

I think part of what makes Jeff successful is that he educates us about what’s actually happening when we’re getting the work done. Thanks, Jeff, for being such an amazing teacher at what you do. Cheers!!!

[@TheMrNomadus]

So I've been following this training for 30 days. I didn't skip anything. It's 4 times a week in a gym and reasonable food diet without any extreme schedules with ocassional cheatmeal once in a week or two. So far I lost 7 kgs (15 lbs) or even more I'm not sure because I also gained some muscules. So for me with my 273 lb weight is a great achievement. I almost fit for my typical EU XL size of clothes. I plan to lose 30 pounds more in the next 5 month. The program works and help you stay fit while you're losing weight. I just changed some complex reps like box jumps to box steps, rope jumps to jumping jacks because I'm very tall and I can't jump rope since I tired it back in high school when I was more fit. Finally renegade rows for push-ups because I'm not fit enough for now. It still works when you way too overweight and brings results. Thanks for the awesome program Jeff!

[@TheMrNomadus]

2,5 months in. - 12 kgs.

[@josha8465]

Well done man! Good for you. Need more comments like this 👏

[@simongomes5607]

I have been a full time work/ night student for the last 8 years after I got out of the Marines, Jeff. I am now interning in the IT industry after travelling between states and colleges for years and struggling with finding a career. I am so grateful to have you as a mentor here to guide me through my exercise lifestyle over these tough years. This video just helped me find a routine I can incorporate into my busy schedule after being lost in finding an effective, fitting routine for years. I know people appreciate you all over the world, I just want to genuinely thank you for clarifying so much on the jungle that is fitness, especially for those so busy in the corporate world. If I could ever be lucky enough to meet you, I would hug and thank you. You have been a huge influence in how I lead my life and be a role model to my countless little siblings and cousins. I just wanted to express my deepest gratitude for you man...you have been the best influence in my life where I could've gone wrong so easily.

[@faffywaffletv8468]

'The PERFECT Workout to Lose Weight' Open the fridge door for fewer sets and fewer reps.

[@blackrifle3932]

Faffywaffle TV Opening the fridge is only working one arm. You’re killin your gains

[@devonburton1654]

Black Rifle then I’ll open the freezer too

[@ghostrider115]

😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂

[@notoldmike]

I just finished my 3rd week. This is hard as hell! I haven't been able to do more than 5 rounds but I am drenched, I can barely catch my breath and my heart is going! I haven't weigh myself but its working. I see a lot of comments from big guys that big guys can't do this I am a big guy in his 50's just show up and do what you can it will work, and of course healthy eating is the most important thing

[@SchuyFit]

Awesome. Keep up the amazing work, consistency over everything.

[@maddyboombaddybaddy6532]

Wut do u eat 4 breakfast, lunch and dinner? Just an example if u can. Thx.

[@notoldmike]

@@maddyboombaddybaddy6532 well its been 8 months and 40lbs and I started off just eating less than one healthy meal than two so now I eat a lot of protein lots of fish I eat a lot of boil eggs salads with chicken, fish, or shrimp but two days a week I eat what I want but I find myself making the right decision

[@maddyboombaddybaddy6532]

@@notoldmike right on man thank you for your reply

[@RAMcnerney]

Week One ✅ Kicked my butt! I used to do a slow moving 3 sets 5-10reps but this had me sweating, heart rate up, and still feeling sore as heck. A personal trainer at the gym I go to asked me what I was doing and I explained this plan and he said “wow, that’s spot on, I’d put a client with your goals through a very similar programme - you know your stuff”. Thanks Jeff! Learned it all right here, can’t wait for week 2!

[@chitto_horizon]

*2 years later not a single 2nd update week*

[@jay0339]

@@chitto_horizon lmao

[@2rags]

Comment so that we can remind them to get back on the grind

[@Redbulyx]

@@chitto_horizon should i try this work out or not?

[@diegoarriaga7544]

Jeff is so fit that these excersizes actually give Him calories instead of taking them

[@BUtkarshChatterjee]

I like how you said Him.

[@Logicc77]

😂😂😂😂

[@itstrending8440]

😂🤣😂🤣

[@Fsoricko]

Exercises*

[@Zriqa00]

Hahahhahaahhaha

[@zoeyredmond5501]

The leg day workout is just pure evil, I’ve never been so physically exhausted in such little time in my life.

[@ImNoKeR]

It’s been 1 month, how’s it been

[@lokeshrahul8504]

I hate abs workout , I can't sleep or stand properly after that

[@sillyhead8530]

@@lokeshrahul8504 ikr

[@jasperjao6476]

@@lokeshrahul8504 i hate it too.. i do not have any idea how to stretch abs when i have muscle cramps on that area... I know how to stretch my shoulders/chest/arms/back and legs to reduce muscle soreness but abs? no idea

[@johnran6015]

@@jasperjao6476 do the diamond down or sun dog or whatever that fucking yoga position is called

[@Tankmastor]

Hey Jeff, I just want to say thank you. I lost 35 lbs with the knowledge you gave me. I am currently heading into a bulk. I am also the “assistant strength coach” In my my high-school gym, even though I’m an eighth grader. Like so he can see this please.

[@cc_cc8269]

So did the bulk help or did corona get you

[@bagofnotes1522]

When you’re so late that you only see “when you’re so early” comments

[@Upward4ward1]

Better luck next time. You're just a little bit early! You: AAARRRGGHH!

[@Ruben901]

It gets annoying seeing those comments

[@dimitribonanni4035]

Sup 829288 what is that way of thinking bruh, have you not listened to papa Jeff?

[@Upward4ward1]

@@Ruben901 Almost as annoying as losing (again.)

[@annettecuke7523]

I have been doing these workouts for about 5 weeks and they have been life transforming for me. I went out and bought a squat bar and it made all the difference. Thank you for a super work. I can’t believe at age 60 I could experience such a high level of fitness. Thank you! Thank you! May God bless you.

[@AxeKick80]

You know, I’ll be glad when I’m dead and don’t have to deal with my body composition anymore.

[@atlast3]

🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣

[@maylak3423]

😂😂😂

[@ChristosAnesti33]

I felt what you said on a spiritual level

[@greenlightskooby2018]

😂

[@rafia_khan]

I swear to god I'm sick and tired d of it myself

[@TheSaastronaut]

Copy-paste in your notes: PUSH - Monday *8:01 perfect workout to lose weight 6:32 barbell bench press (1-10 sets, 10 reps, 70-80% of 1RM, 1 MINUTE REST) - 6.2 cals / minute Rotate between each other 10 rounds each (for 20 minutes): 7:26 KB/DB alt. Clean and lunge (40 SECONDS / MINUTE, 20 SECONDS REST) 7:34 jump rope (30 SECONDS / MINUTE, 30 SECONDS REST) ------------------------------------------------------------------------------------------------------------------------------------------------- LEGS - Wednesday 2:58 barbell squat (1-10 sets, 10 reps, 70-80% of 1RM, 1 MINUTE REST) - 33 cals / minute Rotate between each other 10 rounds each (for 20 minutes): 5:19 db push-up renegade rows (40 SECONDS / MINUTE, 20 SECONDS REST) 5:34 high effort mountain climbers (30 SECONDS / MINUTE, 30 SECONDS REST) ------------------------------------------------------------------------------------------------------------------------------------------------- PULL - Friday 8:14 barbell rows (1-10 sets, 10 reps, 70-80% of 1RM, 1 MINUTE REST) - 7 cals / minute Rotate between each other for 10 rounds each (for 20 minutes) 8:43 kb/db alt. Clean and press (40 SECONDS / MINUTE, 20 SECONDS REST) 9:06 kb/db swings (30 SECONDS / MINUTE, 30 SECOND REST) ------------------------------------------------------------------------------------------------------------------------------------------------- CORE CIRCUIT - Sat/Sun **10:26 core circuit day workout: as many rounds possible in 20 minutes 9:50 3-way seated knee tucks (10 reps in each direction, so 30 total) 10:08 squat thrusts (10 reps) 10:16 box jumps (10 reps) -------------------------------------------------------------------------------------------------------------------------------------------------

[@DrShivanshbhalla]

what a rockstar!

[@MahmudTPm]

Thanks bro!!!

[@Andrew-vh3on]

I'm due to start this program on Monday 18/07/22 and will carry on until 31/12/2022. I'm 25 and I've gained over 15kg in the last year, will see if I can get back in shape through this routine and with proper nutrition. Making a few adjustments due to limited equipment/space, basically replacing bench press with regular press ups with increased difficulty and doing bodyweight squats. Adapting this so that I can do it anywhere, even when I don't have access to a gym. If you're out there, reading this, thinking of whether or not to start - this is your sign. Check back in on 2023 and I'll let you know as to what the before and after looks like. Thank you Athlean :)

[@marioc.7198]

I started this plan about a week ago and I'm excited to see where it will take me. I'm way overweight (~120kg) and of course I can't do all the 10 sets of each right now. Instead I started with 3 sets and I'm ready to increase to 4 this second week. I hope in a couple of months I'll be doing the complete plan.

[@ahmedalqais4317]

Update?

[@kidslqsh4240]

U stuck to it?

[@jcgd8763]

You lose weight?

[@soiledbritchess]

Update?

[@pe_rk]

It's been 2 years, how's it going?

[@jidmoore10]

Can't outtrain a bad diet..... accurate asf😭😭

[@syladinstormlight8650]

All my life I believed I have the will to out train the bad diet. I know that my metabolism is high. But I was getting big and getting fatter. One day I looked at photo and cried to sleep. I have not taken any selfies from the last 6 years. This profile pic is the recent one. Jeff is right we can't out train a bad diet

[@radekmojzis9829]

not only that, but the excercise has so little effect on weight that its laughable... if you want to lose weight, change your diet (permanently, by diet i mean lifestyle) its literally the only way. diet and stress management is 80-90% of weight loss you will ever see

[@spicychickenaum]

I have started this routine in February 2021. I started doing with lesser sets and worked my way up to minimum 5 sets. I can proudly say I’ve lost 25kgs (55.11 lbs pounds) following this routine religiously, of course I add with a 15 to 40 mins cardio depending on the days and intermittent fasting. Thank you soo much for your guidance 🙏🏽🥺🥺

[@xxxamuchixx]

What cardio did you do

[@yusufqcqnz]

Nabila any advice for diet. What did you eat when doing intermittent fasting

[@jmy871]

Im 17.6 body fat, wanna get to 16.1

[@alejandroreyes9975]

@@yusufqcqnz Well nothing hahaha

[@troublewillfindjaz]

@@yusufqcqnz with intermittent fasting you can eat anything you want

[@aboody1111]

5:45 "I want you to bust it for 30 seconds, as hard as you possibly can" - Athlean-x

[@ugn9702]

Lol

[@tristanvinson9638]

I heard that sentence in Cardi’s voice

[@Ou8y2k2]

The PERFECT workout for procreation. -Athlean-X, circa 2024

[@juventusfc0520]

People missed the point when he said if it's too hard work your way up to this level

[@vanguard2688]

Great point! My fatass is starting at 5 sets and gonna work my way up!!

[@3komma141592653]

Yea i think in general, there are people who can't even do one push up. Bug guess they need a different video in that case.

[@idoitallproductions]

I started this program July 1st , in a calorie deficit. It’s already showing huge benefits in strength and weight loss. I’m adding reps and weights every week. Good all around regiment.

[@sergiomendez5315]

I just wanna thank you for putting out stuff like this even though you don’t have too . These workouts are epic and challenging Thank you

[@loserdubbed8036]

He makes money 🤑

[@BigLiftsITA]

I lost 22 lbs this month, gym is going to make me pay for that lost plate, f***

[@AlfredoPachecoJr]

There's a 22lb plate?......lol

[@throughhellfire20yearsago4]

@@AlfredoPachecoJr it's called 10 kgs :)

[@verginiaamilla9648]

How ?

[@faisal1alyami]

Very funny , I give you a big PP

[@ConnorLordBassist]

Just did my first day of this! Never stepped foot in a gym before today so I could only do half! But my plan is to be up to at least 3/4th this time next month. Also eating better!

[@caliber9881]

@Connor Lord how's it been?

[@ambergallant2677]

Day one took it a bit easier. Omg the pain following! Leg day was awful esp my chest but made modifications, unsure how I will do tomorrow but I am pumped! Great routine and I am sticking with it at least a month. I am also including different ab routines each day and active rest days. 😃

[@MajorGloryMan]

This absolutely works! I lost 90 lbs in 5 months using german volume training 5x per week! (and proper nutrition of course, keto and omad in my case) I actually superseted a core workout with the respective compound movement, so my workouts seldom lasted longer than 35 min. Jeff knows his shit! keep it up man, thanks!

[@milesdeep3107]

Do you rest between days I'm trying to go monday to friday but if it isnt healthy maybe I should. But with this video I dont understand only doing 3 workouts on monday

[@lukebullen705]

@@milesdeep3107 this is completely unneccasary and excessive to do especially as a beginner. GVT (which is what this basically is) was intended for late intermediate and advanced lifters. Beginners should just focus on the basic compound movements 3-4 times a week by getting stronger each session by either adding more weight or reps. Do 3 sets of 10 reps or 5 sets of 5 reps for a given exercise is a simple yet effective way to gain both size and strength. Another thing to note is the proper way to perform GVT is using light weight (approximately 60% 1RM) as it's not doable to use heavy weight because you are guaranteed to burn out fast therefore unable to follow this method of training over a long period of time and put yourself at an high risk of injury. Also, as a beginner who won't have a high enough level of base strength so you'll have to lift even lighter than you're already capable of which would be ineffective for stimulating strength and muscle growth

[@TheSexycat103]

Did you workout on fasted state?? I do IF too and I workout on fasted state and I think because of this I can’t push myself.

[@henry5554]

@@TheSexycat103 probably best to do this after you’ve consumed some sort of energy whether it’s with caffeine or high energy food otherwise it’s going to be even tougher

[@pizza-bq5bo]

Hey bro!!, what about your skin,i'm 5'5" 214lb. Im going to make this rutine

[@Puzzledd]

Thank you so much for this work out lesson I’ve been doing this for almost 2months complete I have lost around 5.5pounds yes the process is slow but that’s totally fine ! I weighed 199 and now I’m 194.8lbs feels great and rode to 170 lbs!

[@Dippen1337]

The PERFECT Stretch Routine (Whole Body). To be less tight would be nice Jeff.

[@alanguest1434]

I think there is one already. It's a actually a 10 minute warm up routine.

[@Dippen1337]

@@alanguest1434 Yeah, but there is a big difference between warming up and stretching.

[@mcpartridgeboy]

take up Tae Kwon Do !

[@PABackpacker]

I'm on my second week of this and it's challenging to say the least. It is high intensity and works all muscle groups - some muscles I have not been exercising enough as soreness has proven. Thanks Jeff!

[@axelmartinez9]

Tim in PA just started my first day today with the squat day and oh man it was difficult but ima keep going !

[@algon1986]

Yes indeed. Started last week and this workout really kicked my rear end. I think I aggravated the soreness because I added some accessory work on the off days.

[@thegoat8447]

How is the progress?

[@abhilashc2965]

Do we really need off days in mid week

[@smusic6537]

PUSH 10x10 (Mon) 1. 6:34 BARBELL BENCH PRESS - 10 sets of 10 w/ 70%-80% 1RM 2A. 7:25 KB/DB ALT. CLEAN AND LUNGE - 40 seconds/1 minute 2B. 7:35 JUMP ROPE (TWO FOOT HOPS) - 30 seconds/1 minute Alternate 2A/2B for up to 20 minutes (10 mins each) LEGS 10x10 (Wed) 1. 2:58 BARBELL SQUATS 10 SETS OF 10 w/ 70%-80% 1RM 2A. 5:18 DB PUSH-UP RENEGADE ROWS - 40 seconds / 1 minute 2B. 5:32 HIGH EFFORT MOUNTAIN CLIMBERS - 30 seconds/1 minute Alternate 2A/2B for up to 20 minutes (10 mins each) PULL 10x10 (Fri) 1. 8:15 BARBELL ROWS - 10 sets of 10 w/ 70%-80% 1RM 2A. 8:44 KB/DB ALT. CLEAN AND PRESS - 40 seconds/1 minute 2B. 9:04 KB/DB SWINGS - 30 seconds/1 minute Aternate 2A/2B for up to 20 minutes (10 mins each) CORE CIRCUIT (Sat/Sun) 1A. 9:50 3-WAY SEATED KNEE TUCKS - 10 reps in each direction 1B. 10:09 SQUAT THRUST - 10 reps 1C. 10:19 BOX JUMPS - 10 reps Complete as many rounds as possible in 20 mins

[@ED-ms7ho]

IT WORKED!!! I’m an almost 40 y/o ordinary woman, in a third world country. I began working out from home about 6 months ago, just because this pandemic thing freaked me out. I was overweight but I did not care I just wanted to release some stress. I actually loose some weight before during these months, but after these two weeks I have notice changes, my clothes do not fit me the same way

[@cbaall2476]

Thanks for the info sister

[@Ms.MD7]

Great job!

[@thomasmackie6657]

There is so much rubbish on youtube when it comes to loosing weight or building muscle, its never clear, its click bait or just confusing. This is the ONLY channel i have confidence in . Thanks.

[@laurachamberlain9591]

After my gym closed down, I gained 30 lbs during lockdown. Now I am dealing with the weight-loss. Eating healthy again. Thanks for the advice.

[@sean.momentum]

Keep it up - I hope you find the motivation to keep going! It's not been easy with lockdowns!

[@davidbartley5738]

I’m 65 years old and in ok shape a hip replacement has set me back . Any work out s for us Seniors would be appreciated, David

[@howdyfarmer]

David Bartley not a senior but agree. Broken back so can’t lift heavy anymore or do much where my hamstring lifts upward. A handicapped routine would be awesome. I can walk but any athletic moves are no longer an option.

[@bighands69]

@@howdyfarmer You need to find a physical therapist to design a workout for you.

[@kirkd1268]

Make sure you alternate hands when opening your cans of beans

[@ashroden.]

Hey I have a hip replacement too. I am 26 years old. Just started a KZbin channel. Feel free to reach out on here or on Instagram if you have any questions about working out or the hip replacement @itsashroden

[@gear3919]

Robinho

[@mahirbhuiya]

Did the leg workout today. Haven't been exhausted ever in my life. Sweating profusely, it looks like I just came out of a swimming pool.

[@setarem.m9089]

I love your videos. The way you just explain everything in details, not boring at all. thank you for your great content.

[@dz9589]

"I know you're here because you want to talk about the calories-out portion." And to win the free workout.

[@concepciongpeduranperezpro7719]

Hi, Jeff. I love your videos. I started to follow you before the pandemia. I lost many centimeters with this routine. Could you do a new version of this routine? PLEASEEE LIKE IF YOU WANT IT OR NEEDED ❤❤❤

[@raymondblaquiere9137]

I love the rapid information given. Not one second wasted on trying to sell something or trying to make us laugh. Chock full of information.

[@SchuyFit]

Heck yeah

[@sallyb1689]

I respect this channel so much. Since you fixed my low back pain instantly! 🙏🏼🙏🏼🙏🏼

[@joannasadler2829]

Same here! 5 years of pain and restricted movement. Then found his video, took less than 5 minutes to do the recommended stretch and my back feels like it had never been damaged. Amazing.

[@HugoSnowboard]

The PERFECT pelvis/hips/butt workout would be great, Jeff. Especially after you also taught us how the hips help us to be athletic

[@malaakabdul-jabbar5868]

I have actually utilized this unique *2WeightLossFast. Com* for several days already and also the results are fantastic. They give me plenty of strength and also reduce my desire for food, but I don`t crash when they wear off which I love, and they don`t make me jittery. I haven`t changed anything else I`m doing and also have lost 7 lbs

[@daboiii123]

Today I have begun workout out with this timetable and I have also begun a challenge to not have any sugar for one year. I really hope to lose weight. Thanks so much

[@Cod-shortsGaming]

Update?

[@20Javon10]

This video really helped me understand how to perform these workouts and understand the science behind them. Man your such a blessing. I'm going to try this because I definitely need to lose weight and belly fat. The gym has always been difficult for me but ima do my best. I'm 6'2. 250 and want to get down to 205 210 and no body fat. I also need to give up sugar, fast food. I eat alot of frozen food at krogers like pizza rolls and hot pockets.

[@dantesvaljean1868]

How are you doing now?

[@pporobo]

I am 102 KG and going to start this workout today. Will update my progress end of February

[@mattslater2165]

So how's it going?

[@soiledbritchess]

Yo

[@soiledbritchess]

Update?

[@harshkhosla6943]

Mr.Athlean has been on point for so many years .. True Genuine Genius

[@davidsimpson983]

Just finished my first week. I was surprised with how much I could do. I have a goal to lose 20lbs. I’ve lost around 2 pounds in the first week. I’ve Radically changed my diet as well so I’m excited to keep going!

[@davidsimpson983]

I’ve lost 6 lbs after 2 weeks

[@davidsimpson983]

Lost 12 pounds after 3 weeks

[@jcdarts7264]

@@davidsimpson983 keep it up king

[@ahmadawadallah5321]

Keep it up bro!

[@firstbloodwarrior3868]

I'm on my second week, Day 5 and this workout is getting my weight OFF!!! Thank you, you are the TRUTH.

[@the_panda_lord234]

Any progress?

[@firstbloodwarrior3868]

@@the_panda_lord234 I've been an athlete all my life and my body plateaus easily, plus traveling = a slight slowing of results. I got two solid cycles in. I look forward to settling back in and my new gym UNDER ARMOUR'S GLOBAL HEADQUARTERS has the exact equipment I need instead of using dumbbells at my old gym. (Thanks for asking - it helps!)

[@simonbionary11010]

Done this regime for a week now. It is the bomb :D

[@devinhamilton9982]

Those leg days are BRUTAL. I’m on set 3 and had to come back here just to make that comment. We’ll see how all 10 sets go.

[@ashishsabat9178]

Dude I feel like I am missing something. Please tell me how your went cuz I barely did 7 sets. My body literally could not after that. How am I supposed to do 10 sets of 10 reps. It's mathematically impossible. 70% one rep max is still a fuck tonne.

[@devinhamilton9982]

@@ashishsabat9178 I was in the same boat. I had to lower the weight from 255 down to 215 after about set 6. Finished out, but it definitely made my legs feel like Jell-O.

[@thedelk30]

I think he did that on purpose

[@SteveRogers461]

What I love about Jeff is that He's Done All The Thinking For Me!!! And because I trust him, I can just follow the routines he's created with confidence... 👍👍👍

[@jvancestewart]

Just completed my first week. So far, I love it. On the in-between days I run/sprint.

[@LaNguyenBTong]

"...minute after minute after minute of burpees." What makes you think I can last longer than 1 minute? 😂 😂 😂

[@ddosthetroller3036]

15 cal per minute only 150 cal per hour if u bike intensely u can burn 400+cal per hour

[@ddosthetroller3036]

on a mountain bike.thats what i have

[@amarhamsic986]

@@ddosthetroller3036 didn’t know there were only 10 minutes in an hour

[@TheWaamzz]

@@ddosthetroller3036 How's your math, mate?

[@josebarriosbarrios3831]

15x60=150 🤔🤔🤔🤔

[@user-og5wi7nd5s]

When you’re so early that the pinned comment isn’t even here yet

[@RageClash]

Same here

[@EliotKiti]

Same

[@deinvater2475]

Same

[@barghavking]

Yea

[@andrewwoods564]

Lmao

[@Tera_Lynx]

starting today!! updating in 3 weeks on my progress🤞🏽🤞🏽🤞🏽

[@hardasarock6728]

nice

[@mimic9763]

I'm gonna devote this coming week to do this and eat as clean as I possible can..... It's now or never!!! #gains

[@sexyvampy]

How's it going?

[@fredrikbystrom7380]

So what happened?

[@PoliteTia]

Reply back PLEASE!!!

[@mimic9763]

Im sorry i forgot to reply! It’s going well, I’m getting stronger and I highly recommend trying this out! It burned so bad the first days can’t lie Hahahha 🙈

[@betterthantheworst]

I love all of your videos, truly, but this one made the biggest mental difference in my workout approach. Ty for making it. And congrats on 10M!

[@NAWABE78]

GM Jeff! I watch your videos religiously. I have learned the basics of proper form to safely execute any workout and how to maximize each set. I do watch one other you tuber, but working out safely and effectively comes from your videos. You have a wealth of information that really helps you not only to make the right decision in terms of eating clean, but to also workout effectively. After losing weight I wanted to change out workout routines so I began following your Perfect home workout and was able to complete max sets. It killed me. Thank you for all you do. Every video you make has had an impact on me and how I developed my understanding of making it a lifestyle.

[@iModeBeast]

After countless attempts of winning his program, I have finally done it

[@Verthvias]

I've lost alot of muscle mass due to illness, need to lose weight and gain my muscle mass back. Going to start this and see where I go. 217 pounds need to get to 180ish for a healthy weight and build back muscle. Wish me luck everyone. God Bless.

[@theogillan5510]

I would also recommend doing some classes. Doing the same however many every week can be incredible boosts to your conditioning, strength and fat burn.

[@DarkKaladin]

legs: 6:07 push: 7:59 Pull: 8:07 core: 9:33

[@Romanisbestboi]

Alr I'ma try this it seems perfect for my schedule thank you :) Week 3 almost complete

[@JoseMedina-md6sq]

Legend has it that leg day is scared of Jeff.

[@enyawrebbuj9458]

Funny...lol

[@jsilbern8973]

8:19 Jeff's back: putting the X back into Athlean-X 😄

[@chiranjibbaruah5044]

Jeff you are a blessing to the fitness community. Truly mean it.

[@fritzb.3978]

Hey Jeff, these workouts and tips are awesome. Thx! Question: a bunch of us peeps who are older and have a history of strains, tears, etc need some warm up and muscle patterning work before we hit heavier weights or intensity. Could you do a video on a whole body legs/push/pull warm up to make sure everything is firing before we rip it up? Rock on.

[@Nina-ej5mk]

He already did a video on the perfect warm up. I tried it and it's very good but you will need some time. I'd say about 20 minutes 10 best mobility flexibility drills (pre workout)

[@fritzb.3978]

@@Nina-ej5mk Thx!

[@Nina-ej5mk]

@@fritzb.3978 you're welcome

[@hansjay9795]

My mind:That is a clear and effective plan indeed.Let's do it! My body:just dont move...

[@syladinstormlight8650]

Mom : hot pizza coming right up

[@bennettironman]

Best trainer on You Tube by miles and the amount of content Jeff puts online for free is amazing Top Bloke

[@edsonchavez8907]

Boutta start my weight loss journey boys wish me luck

[@syptember3362]

When you’re so early the comments are filled with “when you’re so early” comments

[@menachemnelson6408]

😅😅😅😅😉

[@menachemnelson6408]

Jeff thank you for everything you do really changed my life

[@bullmeatt]

when you're so late that the "when youre so early the comments are filled with "when youre so early" comments" are already getting more likes than the "when youre so early" comments

[@fh1980ram]

Last time I was so early, I had to pay child support for the next 18 years. 😔

[@thereallalo]

Man, you just changed my life thanks

[@thereallalo]

In a good way by the way

[@curvetarz485]

Did you do those workouts and lose weight?

[@ibrah1mm]

Did u try this routine?

[@godlyshadow7053]

lol

[@WaltherPPK007]

GodlyShadow legend

[@licktin1091]

Finally! I didnt even watch the video, Jeff has it all over the fucking place

[@devincognito8932]

fake, there's no face pull

[@DarrenChen]

@GodlyShadow perfect! Thanks!

[@philu3]

Doing God's work. Thank you!

[@fh1980ram]

Me: trying to lose weight. Jeff: here you go brother!

[@killertxymyfry]

lol same i literally just finished my first week of meal prepping and then i was blessed with this video by jeff

[@farrinlegree1332]

Starting this workout Friday..

[@t.j8292]

It's currently Sunday, 14th of November and I've been doing these workouts since Monday. I haven't been in the Gym often before this so I don't know how to do many of the workouts (which is why I can't even open my arms properly to reach for something, think it's caller Golfers elbow but correct me if I'm wrong) but I learned. Its going well. Not dieting but not eating too much trying to keep to 2000 calories a day with plenty of water. My shoulder and my sides are sore so I'm guessing I did SOMETHING right. I'll be back December 14th with an update. 19 years old, around 5'7 and 140kg. Wish me luck everyone! Update: Currently 16th of December, sorry forgot about the comment. Things have been going well. Haven't lost too much weight but that's because I find it difficult to stick to 2000 calories a day. I am working on that don't worry. I'm currently 138.4 Kilograms so not much has changed. I did have to miss one Friday because of an assignment deadline but other than that it's all good. Working out is getting easier as I learn and haven't had an injury since the golfers elbow incident lol. It might not be a lot of weight that I've lost but I'm getting more confident in my self. I have developed a little muscle, mainly bicep but I hear that's easy to work on so I won't mention much. If you are a big guy like myself and if you're wondering if this plan works, it definitely does but you also need to watch how much you eat. And this might be just me but I realised that not bringing your phone with you while you're working out helps a lot. You tend to focus more and you get less lazy with the sets. (Don't make the excuse that you need to time yourself, there are clocks In the gym) but then again, that's just me. Thank you for the few people that wished me good luck and are interested in my progress. I promise not to eat and drink too much on Christmas and new years eve. See you next month!

[@Aztromaniac]

🐐👑

[@Notallmightyy]

Good luck bro

[@peterkleingeld867]

Good luck updates tomorrow keen to see how it went for you over this past month

[@tj.5696]

Update?

[@johnnyhandsome3424]

I wish there were actually productive comments in Jeff's videos like there used to be. I'm convinced 99% of his viewers dont even lift.

[@michaelhawn4327]

I agree with you. Many of the comments are goofy or just sarcastic. Be nice to get a little info or be able to ask a question regarding lifting and get so serious insight.

[@nessav7258]

It's a competition like who can be the funniest. At the gym, it would be like who can lift the heaviest. For only 2 reps.

[@PhilD22]

Agreed. This irritates me no no end. I hope Jeff addresses this at some point.

[@FinesseMuse]

@@PhilD22 it would be nice, but after reading 20 different comments of stupidity, then reading this, the smart ass in me wants to say... Dumbdumb: stupid comment Jeff: "your doing it wrong" 😅😅🤣😂🤣😂 But yes I agree, half the subs here I doubt lift or spend enough time working out.

[@alineharam]

ok, that may be a True statement. NO, it most likely is a T statement. But JC is spreading the word of healthy lifestyle, and strength. He inspires all of us, and in some way he is a failure because we could be the strongest nation on the planet and healthiest, if we followed his free advise and example.

[@guam5837]

did this for 2 months combined with meal prep, lost about 10lbs, it increased my maxes on all workouts over the course as well. This was a year ago and i have gained that weight back lol. This exercise does work. But i have gained that fat back, time to start back at square one!

[@shaggy3943]

Fr?

[@the_justified]

Ever since I started following Jeff, I get the feeling I'm breathing incorrectly...

[@Gamerfan2000]

After the barbell squats I tried the pushup + mountain clomber exercise. After the fitst set of the latter I was just done . I felt as if I was going to die. Fantastic training regimen.

[@kylietruowl]

Me too! Are you still doing the program?

[@clarketube1]

Jeff - I've done this workout for six weeks. I really like it, and I'm planning on sticking with it during 2023 as a baseline strength training program (I like the classic German volume method). Unfortunately I have not lost any weight on this program during the first 6 weeks...in fact I've gained 5lbs. I have since learned that gaining weight is typical when starting a strength training program like this one, and I expect that with better dieting and sticking with the program that I will lose weight in the future. One other piece of feedback...initially I was unable to complete any of the 2nd parts of the workouts...as the weeks passed I slowly gained the strength and stamina to complete the press and pull days along with the core. I am still struggling (after 6 weeks) to complete the renegade row / mountain climber workout (the second part of the leg day)...I simply have not developed the upper body strength and stamina to do that yet. I'd be interested in knowing if there are any tips on how I can get there...perhaps an easier workout on that day to work my way up to it. Anyway, thanks for the great video and workout Jeff.

[@amrbaker4477]

You don’t need a different workout mate just find the middle ground (do less reps maybe at the exercises you‘re struggling with) if you do 15 reps maybe you do 8 for couple of times and then start doing more reps from there.. as you said just stick to it ;)

[@thisgalneedsabreak]

i suggest you go to a dietitian, because that 5lbs can and probably is muscle that is showing on the scale, but your fat % must be decreasing

[@mikesteck720]

Try doing the rows without weight so you can get used to the movement. Maybe try the Mountain Climbers with your upper body elevated (similar to an incline push up). Then you can gradually add weight and lower the incline until you are on the ground.

[@samgovea]

Thank you for changing my life❤️ much appreciated

[@TheAverageWhiteGuy]

ive been skipping legs for basically my whole life. I heard they help burn calories but this video breaks it down well and shows just how effective workouts ive overlooked regarding weight-loss are. thanks Jeff!

[@wolfdanger2755]

hi Jeff, I'd just like to say thank you for all you've done I've been doing this for two now and lost over an inch of my belly. Can't wait to see what I look like in the next few months to come, I've been called fat many times and have gotten my self into a position where my self esteem has severely lowered to the point where I get suicidal thoughts in some case. so thankyou for giving me this opportunity to change my life around. :)

[@foldinghomealone]

Jeff, the PERFECT leg workout for ppl with broken knees would be great

[@jojandry]

That would be great, I'm in the broken knee club

[@cryptovlogger9142]

Today I joined the club 🥺doing leg press

[@fredrikbystrom7380]

Check out "TheKneesOverToesGuy" on KZbin, he specializes specifically in knee strength.

[@Kojak0]

The perfect workout to lose weight. He got my attention with that one, good ol' Jeff.

[@aaydam_5679]

I've been consistently doing this in quarantine and have lost 15 pounds so far. Thanks Jeff

[@gregcarter3504]

I tried renegade rows last night for the first time and you make it look so damn easy! Maybe I had too much weight but that was a real challenge

[@TheDangerupahead]

lmao same! I'm just substituting basic push ups for now because I suck at those right now

[@herodotus425]

@@TheDangerupahead me who can't even do 1 regular push up looking at this 😶