Once upon a time, pushing yourself to the limit and going to the gym every single day was glorified. Nowadays, the focus is more about getting the most out of your workouts while adopting a training routine that seamlessly fits into your schedule. Time constraints are one of the main reasons many lifters are moving away from traditional splits like push/pull/legs or bro splits and more toward full-body workouts. And while full-body training is effective for busy lifters, programming them to hit all major muscle groups can be a tricky feat.
One of the industry’s most-watched trainers, Jeff Cavaliere, MSPT, CSCS, of Athlean-X, recently shared not one, but two, full-body workouts designed for maximum gains. His workouts prioritize efficiency and safety, using multi-joint, multi-muscle exercises that hit several muscle groups at once to make the most of your time.
The key method behind these workouts is using “effective reps.” Take short rest-pause periods of 15 to 30 seconds between mini-sets, staying in a high-intensity zone and maximizing every rep without wasting volume. Perform 20 reps per exercise, alternating between the two workouts with a day of rest in between. For example, one week you’d do Workout A on Monday, Workout B on Wednesday, and repeat A on Friday, then flip the order the following week.
Full-Body Workout A
How to Do Incline Dumbbell Bench Press
- Set bench to about a 45-degree incline and hold dumbbells at chest.
- Lie back, press dumbbells overhead.
- Lower slowly to chest.
- Press back up.
How to Do Underhand Rows
- Hinge at the hips, keeping a flat back, with dumbbells or barbell hanging below the chest and palms forward.
- Row dumbbells to lower ribs, squeeze shoulder blades.
- Lower under control.
How to Do Dumbbell High Pulls
- Hold dumbbells in front of thighs, palms in.
- Slight knee bend, hinge at hips.
- Pull dumbbells to chin, keeping elbows high.
How to Do PJR Pullovers
- Lie on bench, with a dumbbell over chest, elbows slightly bent.
- Lower weight over head, feeling the chest and lats stretch.
- Bend at the elbows, dropping dumbbell towards the floor.
- Pull back over chest.
How to Do Goblet Squats
- Hold a dumbbell at chest level, with feet about shoulder-width apart.
- Push hips back and down, keeping your chest up and elbows inside knees.
- Drive through heels to stand.
How to Do Barbell RDLs
- Hold barbell at thighs with a slight knee bend, keeping a flat back.
- Hinge at hips, lowering the bar down your legs.
- Stop when you feel a hamstring stretch and drive hips forward.
Related: Trainer Shares ‘Perfect’ Science-Based Arm Workout You Can Finish in Just 45 Minutes
Full-Body Workout B
How to Do Dips
- Grip parallel bars with arms straight and shoulders down.
- Lower your body by bending elbows, keeping chest slightly forward.
- Go down until elbows are almost at a 90-degree angle.
- Press back up to start.
How to Do Single-Arm High Cable Rows
- Stand facing a cable machine and grab a handle with one hand.
- Step back slightly.
- Pull handle to your upper abdomen, driving elbow back.
- Slowly extend arm, repeat for reps, and switch sides.
How to Do Single-Arm Cable Lateral Raises
- Stand side-on to a cable pulley, holding a handle in outer hand.
- Keep a slight bend in the elbow and raise arm to shoulder height.
- Pause briefly, then lower slowly.
- Repeat for reps, and switch sides.
How to Do Barbell Curls
- Stand tall, gripping a barbell at about shoulder-width, palms up.
- Curl barbell to shoulders, keeping elbows still.
- Lower under control.
How to Do Dumbbell Reverse Lunges
- Hold dumbbells at sides and step back with one leg.
- Lower back knee toward floor, keeping front knee over ankle.
- Push through front heel to return to start.
- Alternate legs for reps.
How to Do Seated Hamstring Curls
- Sit on a hamstring curl machine, adjusting so the pad is on lower calves.
- Curl your legs down, squeezing hamstrings.
- Pause briefly at bottom.
- Return slowly.
