A full-body training split targets all major muscle groups in every session, making it robust for building muscle, increasing strength, and burning more calories. It’s also ideal for those with limited time, as just two to three sessions per week can deliver results.
Selecting the right exercises for each muscle group is key to maximizing the effectiveness of total-body workouts. Recently, renowned bodybuilder and internet personality Jesse James West teamed up with exercise scientist Dr. Mike Israetel to highlight the top three exercises for every major muscle group.
They recommend three to four sets of 10-15 reps as a foundation for a full-body training program.
Below are the tips Dr. Israetel suggests for performing each movement correctly, with West demonstrating.
Top Three Back Exercises
- Lat Prayer (Straight-Arm Lat Pulldown)
- Pull Up
- Barbell Row
Lat Prayer
- Stand facing the cable machine and hinge forward slightly, keeping the chest lifted.
- Allow the elbows to move back until the upper body is nearly parallel to the floor.
- Pull the bar down while straightening slightly.
- As you release, let the arms rise naturally to create maximum tension in the lats at their fully lengthened position.
Pull-Up
Dr. Israetel praised West for his pull-up form:
- West moved through a full range of motion (ROM), starting with a dead hang and full stretch at the bottom with proper grip width.
- Pull-ups can be performed using various grips; wide, underhand, parallel, or mid.
Barbell Row
- Prioritize a complete stretch.
- Maintain proper form by keeping the chest forward and lower back tight and stable.
- Lower the barbell toward the floor while maintaining good posture, ensuring contact with the ground before rowing toward the core.
- Keep the back flat throughout and perform each row with control.
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Top Three Shoulder Exercises
- Seated Dumbbell Lateral Raise
- Super ROM Lateral
- Cable Face Pull
Seated Dumbbell Lateral Raise
- Pause briefly above parallel to engage the lateral delts.
- During the eccentric, maintain tension on the lateral delts.
Super ROM Lateral
- Raise the dumbbells to 45 degrees or higher.
- Control the eccentric.
Cable Face Pull
- Position the cable attachment slightly below hip height and step back to create tension in the cable.
- Drive the elbows up and back, extending beyond the ears, and hold briefly at the top.
- Slowly return to the starting position, maintaining control throughout.
- Flare the elbows out and back to target the rear delts.
Top Three Triceps Exercises
- Seated Overhead Triceps Extension
- Lying Skull Crusher
- Triceps Dip
Seated Overhead Triceps Extension
- Fully extend the weight overhead, ensuring a stable and controlled movement.
- Lower the elbow forward, allowing it to descend as deeply as possible.
- With control, return to the starting position.
Lying Skull Crusher
- Gently lower your head until it rests lightly on the ground. Pause momentarily, then lift it to achieve a deep stretch.
- For a variation, softly place the fingers on the front of the throat to enhance the stretch.
Triceps Dip
- A wide grip targets the chest; a narrow grip biases the triceps.
- Kkeep the chest steady and allow the elbows to travel back while lowering.
- Lower you body until your thumbs nearly touch your shoulders for optimal ROM.
Top Three Quad Exercises
- High Bar Squat
- Hack Squat
- Reverse Nordic
High Bar Squat
- Position a pair of weight plates on the floor and rest your heels.
- Keep your chest upright and maintain an elevated posture, allowing your knees to move forward as far as possible.
- Position the bar higher on your back and keep your chest lifted throughout.
Hack Squat
- Lower your feet down the platform and press your heels as you reach the bottom.
Reverse Nordic
- Maintain a straight, upright torso throughout.
- Focus on slow, controlled motions, particularly during eccentrics.
Top Three Glute Exercises
- Front Foot Elevated Smith Machine Lunge
- Glute Thrust Machine
- Sit-Back Squat
Front Foot Elevated Smith Machine Lunge
- Sit back deeply during the eccentric, allowing the hips to reach the lowest point.
Glute Thrust Machine
- Lift your hips and pause at the peak of each crunch; hold for a full second.
Sit-Back Squat
- Shift your hips back and don’t extend your knees beyond your toes.
Top Three Hamstring Exercises
- Stiff Leg Deadlift
- Seated Leg Curl
- Lying Leg Curl
Stiff Leg Deadlift
- Keep your chest upright.
- Press your knees back, but avoid fully locking out.
Seated Leg Curl
- Arch your back to help to pre-stretch the hamstrings.
Lying Leg Curl
- Maintain full control during the lower phase of the movement.
Top Calf Exercise
Top 3 Biceps Exercises
- Clown Curl
- Incline Dumbbell Curl
- Free Motion “Superman” Cable Curl
Clown Curl
- Hold the stretch momentarily before slowly curling to the starting position.
Incline Dumbbell Curl
- While supinated, firmly grasp the ends of the dumbbells.
Free Motion “Superman” Cable Curl
- Position the attachments at the height of the belly button.
Top Three Chest Exercises
- Low Incline Dumbbell Press
- Flat Dumbbell Flye and Janicki Flye
- Deficit Push-Up
Low Incline Dumbbell Press
- For extra stretch, bring the inside of the dumbbell to the top of your biceps and front delts.
- At the bottom of each rep, pause for a full second, then press up and out.
- Maintain an arch to target the upper, middle, and lower chest.
Flat Dumbbell Fly and Janicki Fly
- Maintain an upright chest with a slight bend in the elbows.
- Go as deep as possible during eccentrics to stretch the pecs fully.
- For the Janicki flye, lower as deeply as you can, then sweep your arms horizontally in a Y-raise before bringing them back up and raising the dumbbells.
Deficit Push-Up
- Place your hands on a pair of dumbbells.
- Lift your glutes upward and slightly tilt your upper body while looking forward. This position shifts focus to the upper pecs.
- Lower slowly and with control, allowing the elbows to flare out as you descend. This will create a deep stretch at the bottom.
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Featured image: @jessejameswest on Instagram
