Try 2-weeks free of the BWS+ training app: https://bws.plus/8a

After 10+ years of testing every workout split, workout routine, and coaching thousands of people, I’ve found that a full body workout routine at the gym done 3x/week gives you the best results in the least amount of time — but the key is choosing the right exercises, and modifying them based on your body structure, your experience level, and your goals. This is the exact “6 + 1” setup for our 3-day full body split:
• 6 main exercises (full-body foundation)
• plus 1–2 optional add-ons you choose based on your weak points

THE 6 MAIN EXERCISES IN OUR FULL BODY WORKOUT

1) Low Incline Dumbbell Press
• Find YOUR incline: stand against a wall with your back flat, phone on sternum.
Flat sternum angle → 1 notch up from bottom
Sternum angles back toward you → usually 2 notches up
• Tuck elbows slightly so you press more like an arrow.
• Reps: beginner 10–15; advanced 6–8.
Women usually handle higher reps better than men, so that 10–15 rep range works well.

2) Barbell Squat
• Start with goblet squats.
• Stick with it until you can hit 10 reps with at least half your bodyweight.
• Then personalize your squat:
More quads: elevate heels
More glutes: box/bench behind you, push hips back, keep shins vertical
• Your best stance depends on hip structure: try shoulder-width slight toe-out, narrow toes-forward, and wider with toes way out — keep what feels most natural.
• Reps: don’t be afraid to go heavy — 6–10 works great.

3) Pull-Ups
• Targets:
Men: 0–1 beginner, 2–5 average, 6–12 fit, 13–20 advanced, 20+ elite
Women: 0 beginner, 1–3 average, 4–6 fit, 7–12 advanced, 12+ elite
• If you can’t do one yet:
inverted rows → build to 3 sets of 15 → neutral grip pull-ups (use band/assist if needed) → work up to sets of ten unassisted → overhand pull-ups (3 sets of 5–8 strict) → once you can do more than 8 reps, add weight; every time you hit 8 clean reps again, add a bit more.

4) Romanian Deadlift (RDL)
• Stance: hip-width, toes forward. Use the “hop and stick” test — where you land is usually the sweet spot.
• Learn the hinge: start with one dumbbell held by the ends. Brace core, hips back, slight knee bend, stop when hamstrings hit their limit, then drive hips forward.
• Then use two dumbbells: keep them close to your legs as you slide down thighs/shins.
• Want more glutes? Bend knees a little more on the way down to resemble more of a squat.
• Reps: 10–15 per set. Advanced lifters often go heavier for 6–10 controlled reps.

5) Cable Row
• Setup: lat pulldown bar, grip just outside shoulder width, feet high, sit tall, brace core.
• Hands are hooks — pull with elbows in an arrow shape while squeezing shoulder blades together.
• Pull until the bar almost touches lower chest, then control down.
• Lighter weight for 10–15 reps.
• If you can’t feel it: practice shoulder blades sliding forward, then squeezing back together.
• Advanced: do normal reps to failure, then use the shoulder blade drill as a burnout for 3–5 more squeezes.

6) Lateral Raise Superset
• Back on high incline bench: lateral raise sweeping arms in a wide “Y” to failure.
• Flip around chest-down: raise out and slightly back to shift tension more toward rear segments.
• If chest-down is uncomfortable, put a sweater/pad under your torso.
• Reps: 10–20 per set, light weight.

THE BONUS: PICK 1–2 ACCESSORIES

Choose based on weak points:
• Dead bug: flatten lower back, extend opposite arm/leg, return — helps squats and deadlifts feel more stable
• Hip abduction: glute medius (the “upper glute shelf”)
• Calves: straight-leg calf raises grow them better than bent-knee variations
• Arm superset: incline dumbbell curls + overhead extension
• Upper chest: fly/pec deck — lean forward to line up tension with the highest part of upper chest
• Upper traps shrugs

FULL BODY SPLIT ROUTINES

Beginner (full body workout routine)
Low Incline DB Press 3×10–15
Goblet Squat 3×10–15
Neutral Grip Pull-Ups 3×5–8
DB RDL 3×10–15
Cable Row 3×10–15
Lateral Raise Superset 3×10–20
Optional: Dead Bug 3×5/side, Arm Superset 3×8–12

Glute Emphasis (full body workout routine)
Low Incline DB Press 3×10–15
Box Squat 3×6–8
Inverted Row 3×10–15
DB RDL (glute-focused) 3×10–15
Cable Row 3×10–15
Lateral Raise Superset 3×10–20
Optional: Hip Abduction 3×10–20

Advanced (full body workout routine)
Low Incline DB Press 3×6–8
Barbell Squat 3×6–8
Weighted Pull-Ups 3×5–8
Barbell RDL 3×6–10
Cable Row 3×10–15
Lateral Raise Superset 3×10–20
Optional: Incline Kelso Shrug 3×8–12, Lean Forward Chest Fly 3×10–15

Do this full body workout routine 2–3 times per week and you can get some impressive results.

0:00 – Workout Overview
0:41 – Exercise 1 (Chest/Shoulders/Tris)
2:19 – Exercise 2 (Legs)
4:23 – Exercise 3 (Back Width)
5:49 – Exercise 4 (Hamstrings/Glutes)
7:37 – Exercise 5 (Back Thickness)
8:55 – Exercise 6 (Shoulders)
10:22 – Bonus Exercises
12:17 – Full Workout List

Director of Photography: @brandonylee

Share on

Doug can’t feel his centre, but will he activate it for Vegas? 😏 | The King Of Queens on Comedy Central, DStv Ch122

Share on