If you might have been searching for the simplest whole physique exercise you are able to do in 2026, you might have come to the best place. In this video, I’m going to present you what I name the "most effective" full physique exercise the place I break down the routine with find out how to do it and what workout routines to do. Remember, it is not simply what workout routines you try this make an efficient exercise, however the way you do them that makes all of the distinction on this planet.
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First, let us take a look at what sort of exercise you will be doing in the simplest whole physique exercise routine. Here, you might have 2 whole physique exercises, A and B. You can be performing these exercises in a 3 day / week construction. In week 1, it seems to be like this:
Monday – Workout A
Wednesday – Workout B
Friday – Workout A
In week 2, it follows an analogous construction, however the exercises are flipped:
Monday – Workout B
Wednesday – Workout A
Friday – Workout B
Alternate every week which construction you’re following.
But it is not sufficient to name these exercises "effective" with out using the right muscle constructing methods. In order to do this, I need you to discover this exercise utilizing efficient reps, one of the crucial well-liked exercise methods I’ve shared on this channel.
To carry out efficient reps, you begin with an ignition set. Take your 12 rep max on an train and carry out a single set to failure. From right here, you’ll relaxation / pause 15-30 seconds earlier than making an attempt to achieve your efficient rep goal quantity. Once your temporary relaxation is up, start performing repetitions to failure once more however take notice, you’ll now begin counting THESE reps in the direction of your efficient rep whole.
Once you begin your repetitions after the ignition set, you’ll discover that you’re getting much less reps in a set than you probably did in your ignition set. That’s okay. You will go to failure once more, relaxation / pause one other 15-30 seconds, after which get again to work on this trend till you’ve got accomplished your goal variety of efficient reps (typically, 20 efficient reps). If you end up solely in a position to squeeze out a couple of reps, perhaps even one by one, don’t fret – you’re doing precisely what you’re speculated to; grinding out reps post-failure, when the reps are best to constructing muscle.
Once you attain your goal variety of efficient reps, relaxation 3 minutes earlier than transferring onto the subsequent train.
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The Most Effective Total Body Workout A:
START EXERCISES WITH AN "IGNITION SET" WITH WEIGHT THAT CAUSES FAILURE AT 12 REPS*
1. INCLINE DB BENCH PRESS X 20 ER’S (relaxation/pause after ignition set)
2. UNDERHAND BARBELL ROWS x 20 ER’s (relaxation/pause after ignition set)
3. DB HIGH PULLS x 20 ER’s (relaxation/pause after ignition set)
4. PJR PULLOVERS x 20 ER’s (relaxation/pause after ignition set)
5. GOBLET SQUATS X 40** ER’s (relaxation/pause after ignition set / use 20 RM weight)
OPT: LEG EXTENSIONS X 20 ER’S
6. BARBELL RDL’s x 20 ER’S (relaxation/pause after ignition set)
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The Most Effective Total Body Workout B:
START EXERCISES WITH AN "IGNITION SET" WITH WEIGHT THAT CAUSES FAILURE AT 12 REPS*
1. WEIGHTED DIPS / DIPS x 20 ER’S (relaxation/pause after ignition set)
2. 1-ARM HIGH CABLE ROWS x 20 ER’s every arm (relaxation/pause after ignition set)
3. CABLE LATERAL RAISES x 20 ER’s every arm (relaxation/pause after ignition set)
4. BARBELL CURLS x 20 ER’s (relaxation/pause after ignition set)
5. DB REVERSE LUNGES X 20 ER’s every leg (relaxation/pause after ignition set / carry out every leg at a time)
6. SEATED HAMSTRING CURLS X 20 ER’S (relaxation/pause after ignition set)
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Many of the workout routines chosen have excessive carryover between muscle teams, which permits them to be stimulated a number of occasions per week via oblique and direct muscular consideration. Let’s take the Underhand Barbell Row for instance; not solely are you coaching the lats by rowing, however you’re directing work in the direction of the biceps due to the underhand nature of the train. This signifies that not solely are you getting biceps stimulation throughout this train, however in exercise B, you’re instantly focusing on them with the Barbell Curl. So whereas biceps might solely be getting direct consideration in exercise B, you’re nonetheless stimulating them in exercise A. With these 2 exercises alternating within the week, your biceps are being hit 3x utilizing this efficient rep method.
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