{"id":1295,"date":"2026-03-29T07:25:21","date_gmt":"2026-03-29T07:25:21","guid":{"rendered":"https:\/\/zestyfinds.net\/exercise\/?p=1295"},"modified":"2026-03-29T07:25:21","modified_gmt":"2026-03-29T07:25:21","slug":"the-only-workout-you-need-for-2026-do-this-3x-week","status":"publish","type":"post","link":"https:\/\/zestyfinds.net\/exercise\/?p=1295","title":{"rendered":"The ONLY Workout You Need For 2026 (Do This 3x\/Week)"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"480\" height=\"270\" src=\"\/\/www.youtube.com\/embed\/n_YW24F5HGc\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>Try 2-weeks free of the BWS+ training app: https:\/\/bws.plus\/8a<\/p>\n<p>After 10+ years of testing every workout split, workout routine, and coaching thousands of people, I\u2019ve found that a full body workout routine at the gym done 3x\/week gives you the best results in the least amount of time \u2014 but the key is choosing the right exercises, and modifying them based on your body structure, your experience level, and your goals. This is the exact \u201c6 + 1\u201d setup for our 3-day full body split:<br \/>\n\u2022 6 main exercises (full-body foundation)<br \/>\n\u2022 plus 1\u20132 optional add-ons you choose based on your weak points<\/p>\n<p>THE 6 MAIN EXERCISES IN OUR FULL BODY WORKOUT<\/p>\n<p>1) Low Incline Dumbbell Press<br \/>\n\u2022 Find YOUR incline: stand against a wall with your back flat, phone on sternum.<br \/>\nFlat sternum angle \u2192 1 notch up from bottom<br \/>\nSternum angles back toward you \u2192 usually 2 notches up<br \/>\n\u2022 Tuck elbows slightly so you press more like an arrow.<br \/>\n\u2022 Reps: beginner 10\u201315; advanced 6\u20138.<br \/>\nWomen usually handle higher reps better than men, so that 10\u201315 rep range works well.<\/p>\n<p>2) Barbell Squat<br \/>\n\u2022 Start with goblet squats.<br \/>\n\u2022 Stick with it until you can hit 10 reps with at least half your bodyweight.<br \/>\n\u2022 Then personalize your squat:<br \/>\nMore quads: elevate heels<br \/>\nMore glutes: box\/bench behind you, push hips back, keep shins vertical<br \/>\n\u2022 Your best stance depends on hip structure: try shoulder-width slight toe-out, narrow toes-forward, and wider with toes way out \u2014 keep what feels most natural.<br \/>\n\u2022 Reps: don\u2019t be afraid to go heavy \u2014 6\u201310 works great.<\/p>\n<p>3) Pull-Ups<br \/>\n\u2022 Targets:<br \/>\nMen: 0\u20131 beginner, 2\u20135 average, 6\u201312 fit, 13\u201320 advanced, 20+ elite<br \/>\nWomen: 0 beginner, 1\u20133 average, 4\u20136 fit, 7\u201312 advanced, 12+ elite<br \/>\n\u2022 If you can\u2019t do one yet:<br \/>\ninverted rows \u2192 build to 3 sets of 15 \u2192 neutral grip pull-ups (use band\/assist if needed) \u2192 work up to sets of ten unassisted \u2192 overhand pull-ups (3 sets of 5\u20138 strict) \u2192 once you can do more than 8 reps, add weight; every time you hit 8 clean reps again, add a bit more.<\/p>\n<p>4) Romanian Deadlift (RDL)<br \/>\n\u2022 Stance: hip-width, toes forward. Use the \u201chop and stick\u201d test \u2014 where you land is usually the sweet spot.<br \/>\n\u2022 Learn the hinge: start with one dumbbell held by the ends. Brace core, hips back, slight knee bend, stop when hamstrings hit their limit, then drive hips forward.<br \/>\n\u2022 Then use two dumbbells: keep them close to your legs as you slide down thighs\/shins.<br \/>\n\u2022 Want more glutes? Bend knees a little more on the way down to resemble more of a squat.<br \/>\n\u2022 Reps: 10\u201315 per set. Advanced lifters often go heavier for 6\u201310 controlled reps.<\/p>\n<p>5) Cable Row<br \/>\n\u2022 Setup: lat pulldown bar, grip just outside shoulder width, feet high, sit tall, brace core.<br \/>\n\u2022 Hands are hooks \u2014 pull with elbows in an arrow shape while squeezing shoulder blades together.<br \/>\n\u2022 Pull until the bar almost touches lower chest, then control down.<br \/>\n\u2022 Lighter weight for 10\u201315 reps.<br \/>\n\u2022 If you can\u2019t feel it: practice shoulder blades sliding forward, then squeezing back together.<br \/>\n\u2022 Advanced: do normal reps to failure, then use the shoulder blade drill as a burnout for 3\u20135 more squeezes.<\/p>\n<p>6) Lateral Raise Superset<br \/>\n\u2022 Back on high incline bench: lateral raise sweeping arms in a wide \u201cY\u201d to failure.<br \/>\n\u2022 Flip around chest-down: raise out and slightly back to shift tension more toward rear segments.<br \/>\n\u2022 If chest-down is uncomfortable, put a sweater\/pad under your torso.<br \/>\n\u2022 Reps: 10\u201320 per set, light weight.<\/p>\n<p>THE BONUS: PICK 1\u20132 ACCESSORIES<\/p>\n<p>Choose based on weak points:<br \/>\n\u2022 Dead bug: flatten lower back, extend opposite arm\/leg, return \u2014 helps squats and deadlifts feel more stable<br \/>\n\u2022 Hip abduction: glute medius (the \u201cupper glute shelf\u201d)<br \/>\n\u2022 Calves: straight-leg calf raises grow them better than bent-knee variations<br \/>\n\u2022 Arm superset: incline dumbbell curls + overhead extension<br \/>\n\u2022 Upper chest: fly\/pec deck \u2014 lean forward to line up tension with the highest part of upper chest<br \/>\n\u2022 Upper traps shrugs<\/p>\n<p>FULL BODY SPLIT ROUTINES<\/p>\n<p>Beginner (full body workout routine)<br \/>\nLow Incline DB Press 3\u00d710\u201315<br \/>\nGoblet Squat 3\u00d710\u201315<br \/>\nNeutral Grip Pull-Ups 3\u00d75\u20138<br \/>\nDB RDL 3\u00d710\u201315<br \/>\nCable Row 3\u00d710\u201315<br \/>\nLateral Raise Superset 3\u00d710\u201320<br \/>\nOptional: Dead Bug 3\u00d75\/side, Arm Superset 3\u00d78\u201312<\/p>\n<p>Glute Emphasis (full body workout routine)<br \/>\nLow Incline DB Press 3\u00d710\u201315<br \/>\nBox Squat 3\u00d76\u20138<br \/>\nInverted Row 3\u00d710\u201315<br \/>\nDB RDL (glute-focused) 3\u00d710\u201315<br \/>\nCable Row 3\u00d710\u201315<br \/>\nLateral Raise Superset 3\u00d710\u201320<br \/>\nOptional: Hip Abduction 3\u00d710\u201320<\/p>\n<p>Advanced (full body workout routine)<br \/>\nLow Incline DB Press 3\u00d76\u20138<br \/>\nBarbell Squat 3\u00d76\u20138<br \/>\nWeighted Pull-Ups 3\u00d75\u20138<br \/>\nBarbell RDL 3\u00d76\u201310<br \/>\nCable Row 3\u00d710\u201315<br \/>\nLateral Raise Superset 3\u00d710\u201320<br \/>\nOptional: Incline Kelso Shrug 3\u00d78\u201312, Lean Forward Chest Fly 3\u00d710\u201315<\/p>\n<p>Do this full body workout routine 2\u20133 times per week and you can get some impressive results.<\/p>\n<p>0:00 &#8211; Workout Overview<br \/>\n0:41 &#8211; Exercise 1 (Chest\/Shoulders\/Tris)<br \/>\n2:19 &#8211; Exercise 2 (Legs)<br \/>\n4:23 &#8211; Exercise 3 (Back Width)<br \/>\n5:49 &#8211; Exercise 4 (Hamstrings\/Glutes)<br \/>\n7:37 &#8211; Exercise 5 (Back Thickness)<br \/>\n8:55 &#8211; Exercise 6 (Shoulders)<br \/>\n10:22 &#8211; Bonus Exercises<br \/>\n12:17 &#8211; Full Workout List<\/p>\n<p>Director of Photography: @brandonylee<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Try 2-weeks free of the BWS+ training app: https:\/\/bws.plus\/8a After 10+ years of testing every workout split, workout routine, and [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":1296,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1295","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - 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