The PERFECT Total Body Workout (Sets and Reps Included)

Constructing a single perfect total body workout is a challenge when you consider all of the muscle groups that you will need to hit in that workout. That said, I’m going to deliver exactly that in this video. If you want to try just a single total body workout routine if you are new to this type of training, then you will want to do the A workout. If instead, you want to adopt a more rigorous total body split workout routine, then you will want to pair this up with the B workout and perform them in alternating fashion on Monday, Wednesday and Friday.

First, it helps to discuss the benefits of total body workouts. This type of workout split allows you to train the bigger muscles of the body utilizing the more compound exercises. These are the exercises that lend themselves to increased strength at a faster pace and also help to coordinate multiple muscle groups into one action, making them more athletically based and functional.

Given the fact that science will support the fact that stimulation and re-stimulation of a muscle every 48 hours produces the most amount of muscle growth with the least amount of wasted time, you will find that total body workouts take advantage of this. By allowing you to train your entire body every other day you are getting more frequent stimuli for protein synthesis, more accrued volume and more sessions in over a given period of time.

In this total body split, we focus not just on picking the compound exercises but rather on accomplishing specific movements. We want to perform a lunge, hinge and squat for the lower body; a push and pull for the upper body; and a corrective and carry to round out our workouts. The combination of these 7 components will not only hit all of the major functions of human performance but will lend themselves to picking the right exercises for getting the job done.

That said, let’s start breaking down the workouts.

Here is how to construct the perfect total body workout A:

1. 3D Lunge Warmup – 2-3 x 7 reps each direction
2. Barbell Squats – 3 x 5
3. Barbell Hip Thrusts – 3-4 x 10-12
4. Barbell Bench Press – 3 x 5
5. Weighted Chin Ups – 3 x 6-10 to failure
6. DB Farmer’s Carries – 3-4 x 50 steps with half bodyweight
7. Face Pulls – 2 x 12 (using 12 sets of 1 mentality)

Here is how to construct the perfect total body workout B:

1. 3D Lunge Warmup – 2-3 x 7 reps each direction
2. Deadlifts – 3 x 5
3. Barbell Squats or Barbell Reverse Lunges – 3-4 x 10
4. Barbell OHP – 3 x 5
5. Barbell Rows – 3 x 10-12
6. DB Overhead Farmer’s Carries – 3-4 x 50 steps with one quarter bodyweight
7. Face Pulls or other corrective – 2 x 12 (using 12 sets of 1 mentality)

If you are doing this workout just to try it out, then I would suggest you choose the workout A variation. That said, if you opt to do a more comprehensive total body split workout routine then you will want to either incorporate workouts A and B into a twice a week plan or, even better, alternating A and B on M, W and F each week.

Other total body splits exist as well. These include doing a complete push (including both upper and lower body) and pull that simply gets alternated six days a week. There is also the most comprehensive and effective of all and that is the TOTAL BEAXST program that I created and provide on our website at This plan is designed to not just build as much muscle as possible in 90 days but also help to build your athleticism and prevent unwanted injury that occurs often with other total body workouts.

If you’re looking to become a beast with a step by step plan based on total body split training, then head to the site via the link below and get ready to let the gains begin.

For more videos on how to design the perfect workout program and workout split as well as other complete total body workout routines, be sure to subscribe to our channel on youtube at the link below and turn on your notifications so you never miss a new video when it’s published.

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39 Responses

  1. ATHLEAN-X™ says:

    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!

    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…

  2. Riken Patel says:

    Is this program good for hypertrophy?

  3. Warning: ink poison 😂

  4. Breno Raizer says:

    Jeff, in one word: Thanks!

  5. geochelone39 says:

    Jeff, I thought you didn’t advocate barbell rows, that they belonged in the iron graveyard? Or am I thinking of a different exercise?

  6. Paradox M says:


  7. jjones9871 says:

    What about some HIIT circuits?

  8. A:
    3:28 squats 3 x 5
    4:35 hip thrusts 3-4 x 10-12
    5:08 bench press 3 x 5
    5:32 chin ups 3 x 6-10
    6:20 carry 3-4 x 50steps
    7:15 corrective 2 x12
    8:27 deadlifts 3 x 5
    9:00 squats or rev.lunge 3-4 x 10
    9:46 barbell OHP 3 x 5
    10:30 barbell rows 3-4 x 10-12
    11:27 carry 3-4 x 50steps
    11:47 corrective

  9. Haqqer84 says:

    As a physiotherapist, why don’t you create more workouts with resistance bands! You always promote dumbbells, cables, bar etc. Give us that workout at home with bands a decent workout

  10. Pure BullFit says:

    There isn’t a lot of legitimate criticism out there on Athlean X. Lots of folks try, by claiming a lack of certain principles (progressive overload, prioritizing accessory movements over primary compound movements). This video alone proves them all a lie. So… saving this one for future rebuttals should they become necessary. Also.. great workouts 😉

  11. Kiran vk says:

    I love this man so much!

  12. LiquidJFunk says:

    I'll give this a go. I'm looking forward to attempting it.

  13. equal says:

    Can i still use this for a single day total body workout? Like having a decent split monday-friday an Saturday a tb workout like that? Maybe modify the 3x5s to 3×10-12 or its totally fine to overload?

  14. m.blacktree says:

    AWESOME! I do full body workouts 3 times a week. That said, I don't see any ab / core exercises listed. I guess you can only fit so much into a single workout.

  15. Arshil kazi says:

    Anyone knows jethalal?

  16. Trippie Redd says:

    I hate going to the gym its boring and the basketball court is soo tempting, but its summer and I need to lift for track this will do great 2x a week!!

  17. AlChesoir says:

    Good video, keep it up.

  18. Thumbnail is sick m8!!

  19. Nave says:

    Give a tutorial on the perfect pullup

  20. The Beast says:

    Where’s the workout for a bigger penis

  21. rebuz87 says:

    Thanks Jeff. Any chance you can gloss over foot and ankle flexability in a video?

  22. Benjamin D. says:

    11:48 you bet that would, Jeff. You bet that would.

  23. Perfect " CALF " WORKOUT please

  24. everybody knew he was gonna' say facepulls when said corrective exercise lol

  25. kiyallen says:

    You never let me down

  26. Great video! Was waiting for this one for a long time.

  27. Is it possible at all to do a barbell hip thrust without assistance?
    For the life of me I can't get into the starting position without someone handing me the barbell over

  28. mike philip says:

    if i buy one of your programs jeff do i still need a trainer to check my form

  29. Byron Evans says:

    You said do the farmers carry with half your body weight in each hand. But you grabbed 70’s. No cheating Jeff lol.

  30. Armand B. says:

    zero for hamstrings ?

  31. Plz make on push pull leg

  32. Ansh Mehra says:

    A series on legs, push and pull

  33. no one needs to train deadlift unless they are trying to get better at deadlifting. -world strongman

  34. Are there opinions on substituting dumbbells for the bench and overhead press?

  35. Ron Pandullo says:

    Not to be negative but, could you slow down your talking

  36. myron gains says:

    How not working out your nose is killing your gains

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