The #1 Full Body Routine to Build Muscle and Lose Fat (2025)

Summary

This video presents an upgraded full-body workout plan aimed at building muscle and enhancing fat loss through six key exercises. The routine includes three workouts per week, each targeting different muscle groups for balanced growth. Emphasizing compound movements, the plan incorporates a mix of strength, hypertrophy, and isolation exercises for optimal results. The video also discusses proper technique, modifications for individual needs, and the benefits of variety in workouts. To make training easier, the presenter introduces a new app for tracking progress, offering guided coaching and nutrition plans to maximize muscle and fat loss results.

Takeaways

• 😀 Full body workouts are ideal for targeting every major muscle and boosting both muscle growth and fat loss by engaging more muscle groups in each session.
• 😀 Incline dumbbell presses are effective for targeting the underdeveloped upper chest, helping create a fuller, more balanced chest.
• 😀 Squats are essential for a full body workout, targeting the glutes, quads, adductors, and lower back. Proper form and adjustments based on your body structure are important.
• 😀 Dumbbell chest-supported rows are great for activating mid and upper back muscles. Focus on maintaining proper form and squeezing your shoulder blades together.
• 😀 Seated leg curls are recommended for hamstring growth, as they provide a deeper stretch compared to lying leg curls, which research shows helps stimulate muscle growth.
• 😀 Incorporating bicep curls and tricep extensions in your routine is crucial for rounding out your arm development, as compound exercises often neglect these muscles.
• 😀 Using different exercises targeting the same muscle group throughout the week can enhance overall muscle development, reduce the risk of joint strain, and keep workouts interesting.
• 😀 The barbell bench press is an excellent exercise for mid and lower chest development, particularly when focusing on lower reps and heavier weights.
• 😀 Romanian deadlifts complement leg curls by focusing on hip extension, which activates the upper hamstrings, contributing to overall hamstring development.
• 😀 For glute development, exercises like walking lunges and hip thrusts should be included. Ensuring correct form in these exercises is key to targeting the glutes effectively.
• 😀 The new app, Built with Science+, simplifies tracking workouts, form, and progress, while offering personalized coaching and a nutrition plan to enhance results.

Q & A

Why are full body workouts considered effective for building major muscles?

Full body workouts are effective because they activate more total muscle per session, boosting growth and potentially enhancing fat loss. New research suggests that targeting multiple muscle groups with just six exercises maximizes the efficiency of each workout.

What is the benefit of the incline dumbbell press for the chest?

The incline dumbbell press specifically targets the upper chest, which is often underdeveloped compared to other areas. It is also one of the best all-around chest builders, with research showing it leads to similar mid-chest growth as flat bench presses but is significantly better for upper chest development.

How does squat technique vary for individuals with different body types?

Squat technique can vary based on factors like femur length and ankle mobility. For example, someone with short femurs and great ankle mobility can squat deeply and upright, while someone with longer femurs and limited ankle mobility may need to push their hips back and lean forward more.

Why is the dumbbell chest-supported row a good choice for mid and upper back development?

The dumbbell chest-supported row isolates the mid and upper back by maintaining the correct elbow angle and focusing on squeezing the shoulder blades together. This movement prevents biceps from taking over, ensuring better back activation.

What is the advantage of adding partial reps at the bottom of a back exercise?

Partial reps at the bottom position of back exercises, when full reps can't be completed, can be highly effective for muscle growth. This part of the movement, where the muscles are stretched, is considered crucial for back development.

What is the importance of using both leg curls and hip extension movements for hamstring development?

To fully develop the hamstrings, it's essential to target both knee flexion (e.g., leg curls) and hip extension (e.g., deadlifts) movements. These two actions activate different parts of the hamstring muscles for overall growth.

Why are bicep curls more effective than dumbbell rows for biceps growth?

While rows engage the biceps, they primarily target other muscles like the lats and rhomboids. Bicep curls, on the other hand, directly isolate the biceps, leading to greater growth, as shown by studies comparing the two exercises.

How does the setup for a tricep overhead extension benefit the long head of the triceps?

Overhead tricep extensions specifically target the long head of the triceps, which is positioned in a mechanically disadvantaged way during most pressing exercises. This setup allows the long head to be worked more effectively, promoting balanced triceps growth.

What is the role of exercise variety in a workout routine?

Using a variety of exercises targeting the same muscle group promotes balanced growth and reduces the risk of overuse injuries. Variety also helps with motivation and consistency, making it easier to stay committed to a workout plan.

Why is the barbell bench press effective for building the mid and lower chest?

The barbell bench press is great for targeting the mid and lower chest, especially with lower rep ranges and heavier weights. This exercise not only builds muscle but also boosts strength, making it a key component of the workout routine.