Jeremy Ethier - The #1 Full Body Routine to Build Muscle and Lose Fat (2025)
The workout plan consists of three sessions per week, each focusing on six key exercises to target major muscle groups. The exercises include incline dumbbell press for upper chest development, squats for lower body strength, and dumbbell chest-supported rows for back muscles. The plan also incorporates leg curls and Romanian deadlifts for hamstring development, and isolation exercises for biceps and triceps. The video emphasizes the importance of proper form and technique, offering tips like adjusting bench angles and using partial reps to maximize muscle growth. Additionally, it highlights the benefits of exercise variety for balanced growth and joint health. The creator also introduces an app that provides exercise tracking, form videos, and personalized coaching to enhance the workout experience.
Key Points:
- Incorporate six key exercises per session to target major muscle groups effectively.
- Use proper form and technique, such as bench angle adjustments, to optimize muscle activation.
- Include exercise variety to promote balanced muscle growth and reduce joint strain.
- Utilize partial reps in stretched positions to enhance muscle growth.
- Leverage the app for tracking progress, accessing form videos, and receiving personalized coaching.
Details:
1. Introduction to Full Body Workout Routine 💪
- Full body workouts involve six exercises targeting every major muscle group.
- These workouts can enhance muscle growth and potentially boost fat loss by activating more muscles per session.
- The upgraded workout plan includes three workouts per week, each with six key exercises.
- This routine is based on new research and hands-on experience, improving upon a plan shared five years ago.
- Full workout details are available for free, designed to be accessible and effective for users.
2. Workout A: Upper Body and Lower Body Focus 🏋️
2.1. Upper Body Exercises and Techniques
2.2. Lower Body Exercises and Techniques
3. Workout B: Building on Basics with New Exercises 🔄
- Barbell bench press targets mid and lower chest with three sets of four to six reps, leveraging lower reps to build both muscle and strength. This exercise is supported by research showing muscle growth across various rep ranges when efforts are maximized.
- Romanian deadlifts for three sets of six to eight reps focus on hip extension to engage upper hamstrings, emphasizing proper form to avoid lower back strain.
- Lat pull-downs are performed for three sets of eight to twelve reps, targeting the upper and outer back effectively rather than the lats.
- Walking lunges, executed for three sets aiming for six to ten reps per leg, focus on glute activation with a wide step and forward torso lean.
- Side delts are targeted with behind-the-body cable lateral raises, emphasizing a deep stretch, followed by reverse crunches which target abdominal muscles for definition, enhancing visibility by challenging them when stretched.
4. Workout C: Final Week's Routine for Complete Training 📅
4.1. Introduction to Workout C
4.2. Dumbbell Shoulder Press
4.3. Dumbbell Row
4.4. Hip Thrusts
4.5. Leg Extensions
4.6. Standing Calf Raises
4.7. Conclusion and Summary
5. Wrap-up and App Promotion 📱
- App members have access to new workouts immediately upon release, enabling continuous fitness progress.
- The app allows users to track progress, view form videos, and swap exercises, enhancing workout customization and effectiveness.
- After the first week, the app provides personalized coaching to optimize workout progression and prevent overtraining.
- A comprehensive nutrition plan with food tracking is included, emphasizing the significant role of nutrition in achieving fitness results.
- New users can try the app for free for two weeks, offering a risk-free opportunity to experience its benefits.
- Access to the app is facilitated via a QR code or through the website, providing easy entry points for potential users.