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

Introduction

This tutorial outlines an effective full body workout routine designed by Jeremy Ethier, which can help you build muscle and lose fat using just six key exercises. The program consists of three workouts each week, making it easy to fit into your schedule. With science-backed techniques and practical tips, you'll optimize your results and enhance your fitness journey.

Step 1: Full Body Workout A

1. Incline Dumbbell Press

   • Sets: 3
   • Reps: 8-12
   • Focus: Targets upper chest; one of the best all-around chest builders.

2. Squats

   • Sets: 3
   • Reps: 6-8
   • Benefits: Strengthens and grows glutes, quads, adductors, and lower back.

3. Dumbbell Chest-Supported Row

   • Sets: 3
   • Reps: 8-12
   • Tip: After reaching failure on the last set, perform 3-5 additional half reps in the bottom position.

4. Leg Curl

   • Focus: Target hamstrings; incorporate a leg curl movement for balance.

5. Bicep and Tricep Superset

   • Option 1:
     • Lying Incline Dumbbell Curls
     • Dumbbell Overhead Extensions
   • Option 2:
     • Behind the Body Cable Curls
     • Overhead Rope Extensions
   • Sets: 3 for both exercises.

Step 2: Full Body Workout B

1. Barbell Bench Press

   • Sets: 3
   • Reps: 4-6

2. Romanian Deadlifts

   • Sets: 3
   • Reps: 6-8

3. Lat Pulldowns

   • Sets: 3
   • Reps: 8-12
   • Tip: On the last set, extend your set with 3-5 half reps after reaching failure.

4. Walking Lunges

   • Sets: 3
   • Reps: 6-10 per leg.

5. Isolation Superset

   • Behind the Body Cable Lateral Raise
     • Focus: Side delts; set cables 3-4 notches from the bottom.
   • Reverse Crunches
   • Sets: 3 for both exercises.

Step 3: Full Body Workout C

1. Seated Dumbbell Shoulder Press

   • Sets: 3
   • Reps: 8-12

2. Dumbbell Row

   • Sets: 3
   • Reps: 8-12
   • Tip: Push past failure with half-reps on the last set.

3. Hip Thrusts

   • Sets: 3
   • Reps: 10-15
   • Alternative: Dumbbell Step-Ups on a bench or platform.

4. Leg Extensions

   • Sets: 3
   • Reps: 10-15

5. Cable Flyes

   • Sets: 3
   • Reps: 10-15
   • Tip: Use a seated cable fly with a pad or foam roller for deeper stretch.

6. Calf Raises and Reverse Cable Flyes Superset

   • Focus: Maximize growth with standing calf raises.
   • Sets: 3 for both exercises.

Conclusion

This full body workout routine is designed to maximize muscle growth and promote fat loss through efficient training strategies. By sticking to these structured workouts three times a week, you'll engage every major muscle group effectively. Consider tracking your progress and adjusting weights as needed to continue challenging yourself. For additional support, you can explore the BuiltWithScience+ app for guidance on exercise form and workout tracking. Happy training!