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.

Personalizing Squats

• Elevate heels: torso upright, knees forward, targets quads more than glutes/lower back.
• Glute box squat: push hips back, touch butt to bench/box behind, shins vertical, hits glutes more than quads.

Adjust foot stance by hip structure: try slightly wider than shoulder-width/toes out (half of people), hip-width/toes forward (quarter), or wider/toes way out (rest). Stick with most natural.

Pull-Ups and Progressions04:01

Pull-ups transform back if you get strong; looks cool.

Pull-up targets:

• 0-1: beginner
• 2-5: average
• 6-12: fit
• 13-20: advanced
• 20+: elite

Women equivalent: speaker does 24 in a row.

Can't do one? Do inverted row to build back/core strength; work to sets of 15 reps. Then neutral grip pull-ups (stronger grip; use band/assisted if needed), work to 10 unassisted reps. Switch to overhand: reps drop ~half, aim 5-8 strict reps. Beyond 8 reps, add weight, work back to 8 reps, repeat.

Romanian Deadlift05:31

Strengthens lower back, grows hamstrings, prevents injury. Feet hip-width, toes forward (test by jumping/landing naturally).

Hinge at hips, not back. Start with single dumbbell held by ends: brace core, push hips back until can't, return. Then two dumbbells: keep close to legs, slide down thighs/shins.

• More glutes: bend knees a bit more.
• More hamstrings: knees straighter.

Advanced: barbell, but match ROM to body (floor or below knee OK if back flat, tension in hamstrings). Use 6-10 reps per set (high reps + load fatiguing).

Mid-Back Rows (Lat Pulldown)07:30

Finish back thickness in mid/upper back (between shoulder blades) for posture. Wide overhand grip lat pulldown bar, feet high, brace core, hands as hooks, pull elbows in arrow shape to lower chest, squeeze mid-back.

Light weight, 10-15 reps. If hard to feel: arms straight, practice shoulder blades forward (open) then squeeze together. Then add full row.

Advanced: full reps to failure, then 3-5 shoulder squeezes to ensure back failure.

Shoulder Lateral Raise Superset09:01

Shoulders have up to 7 heads; target all angles. Incline bench superset:

1. Back on bench, raise dumbbells in Y shape slightly forward: side/front fibers, builds width to failure.
2. Immediately flip (chest on bench), raise to sides slightly behind: rear fibers, builds roundness/3D look.

Women: add hoodie/pad for chest comfort. Use light weight (ego-free; speaker uses 25 lbs).

Bonus Accessory Exercises10:32

Pick 1-2 based on needs:

• Beginner core: deadbug—flatten lower back to floor, extend opposite arm/leg.
• Glutes: hip abduction for upper glute shelf.
• Calves: standing/leg press variations (straight legs grow more than seated).
• Arms: superset—incline dumbbell curls to failure, then arms overhead for triceps.
• Upper back: kelso shrugs on incline bench—lean forward, arms straight, shove shoulder blades up/in.
• Upper chest strip: cable fly/pec deck, lean forward to shift tension.

Full Workout Overview12:00

Do 2-3x/week for impressive results. Pair with diet for best transformation. Try Build With Science Plus app at buildwithscience.com or QR code for 2 weeks free.