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The ONLY Workout You Need For 2026 (Do This 3x/Week)
by Jeremy Ethier
💡 TLDW (Too Long; Didn't Watch)
Complete 3-day/week full body workout with 6 main exercises plus customizable accessories for all fitness levels
by Jeremy Ethier
Complete 3-day/week full body workout with 6 main exercises plus customizable accessories for all fitness levels
A comprehensive full body workout routine designed for all fitness levels. Features 6 main exercises targeting chest, back, legs, and shoulders, plus customizable accessories based on your weak points. Perform 2-3 times per week for optimal results.
Adjust the bench incline based on your body structure using a phone test. Flat sternum: use lower incline. Steep sternum: use higher incline. Press in an arrow shape, not a T-shape, for deeper chest stretch and safer shoulders.
Beginners: 10-15 reps per set. Advanced: 6-8 reps with heavier weight. Women can tolerate higher reps better.
Start with goblet squats holding a dumbbell at chest until you can lift 50% body weight for 10 reps. Then transition to barbell squats.
Elevate heels for more quad focus. Sit back to a bench for more glute focus. Adjust stance width based on your hip structure: wider with toes out, hip-width with toes forward, or very wide.
Beginners start with inverted rows until you can do 15 reps. Progress to neutral grip pull-ups, then overhand grip. Load with weight once you can do 8+ reps.
Targets: 0-1 reps beginner, 2-5 average, 6-12 fit, 13-20 advanced, 20+ elite.
Stand hip-width with toes forward. Hinge at hips, pushing them back while keeping back flat. Slide dumbbells down legs. Adjust depth based on flexibility.
Bend knees slightly more for glute focus. Keep knees straighter for hamstring focus. Use 6-10 reps with moderate weight.
Wide overhand grip, feet braced. Pull elbows back in an arrow shape toward lower chest. Use light weight for 10-15 reps to isolate midback muscles.
Practice shoulder blade engagement first with arms straight, then add the full row movement.
First, lie on incline bench and raise dumbbells in a Y shape in front (front/side delts). Go to failure. Immediately flip to chest on bench and raise weights out to sides and slightly behind (rear delts).
Use light weight - ego lifting reduces effectiveness. Women can add padding for comfort.
Select based on weak points: Deadbug for core strength, hip abduction for glutes, standing calf raises, incline curls to overhead extension for arms, kelso shrugs for upper back, or cable fly with lean-forward for upper chest.
Beginners highly recommended to include deadbug. Choose 1-2 that address your specific weaknesses.