If you want to build every major muscle with just 6 exercises, a full body split is the way to go. Full body workout plans not only boost growth by training each muscle multiple times a week, but new research suggests they might also enhance fat loss. Five years ago, I shared a full body workout routine. But new research and hands-on experience have shown me how to make it even better. Today, I’m bringing you the upgraded version: a full body workout plan that includes 3 workouts per week — with as few as 6 key exercises per workout. I’ll walk you through all 3 workouts in the full body workout program, breaking down each exercise with science-backed tips. And the best part? You can try this entire routine for free on my new app.
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Timestamps:
0:00 - Full Body Routine Overview
0:42 - Full Body Workout A
8:10 - Full Body Workout B
12:12 - Full Body Workout C
17:36 - Download The Routine
To kick off Workout 1 of our full body workout plan, we’ll target the upper chest with the incline dumbbell press for 3 sets of 8-12 reps. The incline dumbbell press is one of the best all-around chest builders. Next, we’re moving to the lower body with squats for 3 sets of 6-8 reps. Research shows they don’t just grow the glutes as effectively as glute-focused exercises like hip thrusts, they also strengthen and grow the quads, adductors, and even your lower back. Next we’re focusing on the mid and upper back muscles with the dumbbell chest-supported row for 3 sets of 8-12 reps. To squeeze out extra growth: once you’ve hit failure on your last set, try to get at least 3-5 more half reps in that bottom position. Next, the hamstrings. You'll want both a leg curl movement and a deadlift-type movement in your workout plan. Today, we’ll focus on the leg curl. And to finish off this full body workout, you have 2 options. If you're using dumbbells, perform a superset of lying incline dumbbell curls for the biceps, then go right into dumbbell overhead extensions shortly after. Repeat that for a total of 3 times. If you're using cables, you can do behind the body cable curls superset with overhead rope extensions.
Time for Workout 2 in our full body split. First up, the barbell bench press for 3 sets of 4-6 reps. Next, hamstrings with Romanian deadlifts for 3 sets of 6-8 reps. Then, lat pulldowns for 3 sets of 8-12 reps. Don’t forget: on your last set, push past failure by doing as many full reps as you can, then extend your set with 3-5 half reps in the stretched position to squeeze out extra growth. Next, 3 sets of walking lunges, aiming for about 6-10 reps per leg. To finish up Workout 2, we’ve got another isolation exercise superset with the side delts and abs. For the side delts, I’d recommend behind the body cable lateral raise with the cables set up 3-4 notches up from the bottom. After you’re done, we’ll immediately go into an ab exercise: reverse crunches. Repeat for a total of 3 times.
Alright, that wraps out Workout 2 of our full body workout routine. Time for Workout 3. First, we have the seated dumbbell shoulder press for 3 sets of 8-12 reps. Next up, the dumbbell row, with 3 sets of 8-12 reps. Don’t forget. On your last set, push past failure by doing as many half-reps as you can in the stretched position to maximize growth. Next up, 3 sets of 10-15 reps of hip thrusts. An effective swap are dumbbell step-ups on a bench or platform. To finish off the quads for the week, we’re doing 3 sets of 10-15 reps of leg extensions. Next, we’re working the chest with 3 sets of 10-15 reps of flyes to compliment the pressing we’ve done earlier in the week. My preferred setup is a seated cable fly with a pad or foam roller between my back and the bench for a deeper stretch in the chest. Alright, to finish off the week, we’ve got our final isolation superset, starting with calf raises. For maximum growth, standing calf raises are the way to go. Once you’re done, move straight into reverse cable flyes to target the rear delts.
Repeat this superset for a total of 3 sets to wrap up your week of training (and week of full body workout routine).
Now, if you’re wondering how to track all of this or remember the form for each move in the full body workout program, BuiltWithScience+, my new app, is designed to do all the heavy lifting for you — except the actual weights, of course. It’s super simple. Just click on the exercise, and you’ve got the form video right there. You can even swap exercises if you’re missing equipment or have an injury, and the app will still make sure you’re still working the right muscles. Plus, it tracks your sets and even starts coaching you after the first week. It’s just like having me with you at the gym. You can try 2 weeks of it for free by simply heading to https://builtwithscience.com/app.
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It’s a universe with plenty of opportunities at the intersection of weight loss and health trends. The most recent, emphatically, is the Keto Diet. The high-fat, low-carb diet enables the body to burn fats instead of the carbohydrates our modern lifestyle has programmed us to rely on. According to advocates, practicing the Keto Diet sheds pounds while promoting better well-being. The diet’s popularity exploded. Dozens of companies jumped onto the marketing bandwagon, developing Keto Diet Pills aimed at bypassing potential obstacles toward weight loss. One of the best venues for these emerging companies was the TV show Shark Tank, which features top business tycoons.
Recapping the Keto Diet Pills Shark Tank Episode: Successes and Failures
One by one, entrepreneurs come forward to pitch a product or business idea to a panel of millionaire and billionaire investor to get funded in a way that could take it to the next level. In recent years, numerous Keto Diet Pill companies have reared their heads to get an opportunity to make a pitch on Shark Tank. Some of them doing really well, others not so much. In this blog post, we’ll give recap on the Keto diet pills that have shown up on Shark Tank. Make sure to read until the end to see each quickly Keto Diet Pill Shark tank recap.
Episode 1: KetoX Weight Loss
KetoX Weight Loss was one of the very first Keto Diet Pill companies to pitch its products on Shark Tank. KetoX’s entrepreneurs claimed that their weight loss supplement worked faster and produced more dramatic results compared to other ketosis products. ‘Consequently, burning fat becomes more efficient,’ rapper Flava Flav excitedly told the Sharks. He and his partners had $2 million secured and wanted a $500,000 investment for a 20 per cent stake in their company. None of the Sharks were motivated to invest in KetoX. There was a lack of scientific evidence to support the supplements’ claims, they said. Without an MD, how could they be certain that ‘KetoX Weight Loss is a safe product?’ KetoX exited Tank empty-handed.
Episode 2: KetoSlimElite
KetoSlimElite made a bold claim: their Keto Diet Pills, which ‘could burn fat like wildfire’, could help users ‘Lose 20 Pounds in as Little as 30 Days or Less!’ The Sharks, wowed by KetoSlimElite, came close to putting their money behind the company. In the end, they didn’t. They abandoned their pursuit after meeting with the doctors concerned about safety issues, and the co-founders with their lack of knowledge regarding the science behind the ingredients. KetoSlimElite only held on to very little buzz since their appearance on the show, with their social media response eventually petering out to nothing at all.
Episode 3: KetoBoostX
KetoBoostX, a company dedicated to creating Keto Diet Pills that promotes a healthier lifestyle, entered the Shark Tank to make a bold statement – their Keto Diet Pills are made from all-natural ingredients from sustainable farms. KetoBoostX’s all-natural solution left the Sharks impressed, undoubtedly winning their trust and concern for the company as a whole. Several back-and-forth between the Sharks ensued, and eventually KetoBoostX was able to make a deal with one of the investors. With this step forward, KetoBoostX confidently entered the competitive market of weight loss supplements and promised to gain market shares. KetoBoostX’s success is largely due to how they differentiated themselves in the marketplace by being able to come up with the next innovative solution for Keto Diet Pills.
Episode 4: KetoFuel
KetoFuel was the underdog in the Keto Diet Pill companies who were featured on Shark Tank. The creators of KetoFuel inspired the Sharks with powerful stories of weight loss and success with the product. Despite the skepticism of the Sharks, the relatable message translated with viewers at home, and sales soared after the appearance on Shark Tank. KetoFuel was successful where the other Keto Diet Pill companies had failed because the company brand identity is real. There was a grassroots marketing campaign designed to reach viewers at home.
Episode 5: KetoMax
Closing our list of Keto Diet Pill companies on Shark Tank is a typical American success story nugget. Pitching their A-Game and claiming to be the most ‘potent and effective’ Keto Diet Pill in the market they can be found today.
The Sharks found KetoMax’s claims to be intriguing enough and had a fruitful discussion about the company’s business model, but unfortunately refused to make an investment as they believed it would be difficult for KetoMax to sustain its success over time.
Nevertheless, KetoMax persisted and maintained their position as one of the most successful Weight Loss Supplement companies in the Wild West that is the market for Keto Diet Pills.
When we see Keto Diet Pill companies that made it onto Shark Tank become billion dollar successes, we see companies that have contributed through their innovations towards food supplements. On the other hand, when we see Keto Diet Pill companies shut down because they weren’t able to meet the competition or their claims made on their
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Why aren't GLP-1 medications working for everyone?
You may be frustrated that semaglutide or tirzepatide isn't helping you lose weight like it has for others. The problem might not be your diet or willpower - it could be genetic.
Discover how a single gene called TCF7L2 may be sabotaging your weight loss efforts with GLP-1 medications, and what you can do about it.
BY THE TIME YOU FINISH LISTENING, YOU'LL DISCOVER:
• Why 10-15% of people may be "non-responders" to GLP-1 agonists for weight loss
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This episode could be a game-changer if you've been struggling with weight loss despite using GLP-1 agonists.
RESEARCH ARTICLES:
1. Efficacy And Safety Of Semaglutide For Weight Loss In Adults With Overweight Or Obesity (https://pubmed.ncbi.nlm.nih.gov/36188627/)
2. A review of receptor interactions and co-stimulation, Peptides (https://www.sciencedirect.com/science/article/pii/S0196978122000158?via%3Dihub)
3. Impaired glucagon-like peptide-1-induced insulin secretion in carriers of transcription factor 7-like 2 (TCF7L2) gene polymorphisms (https://link.springer.com/article/10.1007/s00125-007-0753-6)
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