The ONLY Workout You Need For 2026 (Do This 3x/Week)

Introduction to the Workout00:00

After 10+ years of coaching and lifting, this is the quick full body workout that hits every single muscle for best results in least time. Key is choosing right exercises and modifying based on body structure, experience level, and goals. Six main exercises plus bonus to target specific weak points.

Low Incline Dumbbell Press00:31

Low incline dumbbell press grows whole chest as much as flat presses, with more upper chest growth, strengthens shoulders and triceps. Adjust incline based on body structure using wall and phone test: place phone between chest. If points straight up (flat sternum), use lower incline (one notch up from bottom) to avoid shoulders dominating. If angles back (steep sternum), use higher incline (two notches up).

Avoid common mistake of pressing in T-shape (limits depth, riskier for shoulders). Tuck shoulders into arrow shape for deeper chest stretch and shoulder safety. Beginners: expect wobbly feel, use higher reps 10-15 per set to practice. Women: tolerate higher reps better, stick to 10-15 per set. Advanced: treat as strength builder, heavier weight, 6-8 reps per set.

Barbell Squat and Goblet Squat02:01

Barbell squat grows glutes as much as hip thrusts, strengthens lower back like deadlifts, grows quads like leg presses, builds inner thighs like adductions—all in one.

Start with underrated goblet squat: hold weight at chest to brace core, go deeper and safer. Go heavy; stick until 50% bodyweight for 10 reps (e.g., 80 lb dumbbell for 160 lbs person). Then switch to barbell for convenience.