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

Try 2-weeks free of the BWS+ training app: https://bws.plus/8a After 10+ years of testing every workout split, workout routine, and coaching thousands of people, I’ve found that a full body workout routine at the gym done 3x/week gives you the best results in the least amount of time — 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 “6 + 1” setup for our 3-day full body split: • 6 main exercises (full-body foundation) • plus 1–2 optional add-ons you choose based on your weak points THE 6 MAIN EXERCISES IN OUR FULL BODY WORKOUT 1) Low Incline Dumbbell Press • Find YOUR incline: stand against a wall with your back flat, phone on sternum. Flat sternum angle → 1 notch up from bottom Sternum angles back toward you → usually 2 notches up • Tuck elbows slightly so you press more like an arrow. • Reps: beginner 10–15; advanced 6–8. Women usually handle higher reps better than men, so that 10–15 rep range works well. 2) Barbell Squat • Start with goblet squats. • Stick with it until you can hit 10 reps with at least half your bodyweight. • Then personalize your squat: More quads: elevate heels More glutes: box/bench behind you, push hips back, keep shins vertical • Your best stance depends on hip structure: try shoulder-width slight toe-out, narrow toes-forward, and wider with toes way out — keep what feels most natural. • Reps: don’t be afraid to go heavy — 6–10 works great. 3) Pull-Ups • Targets: Men: 0–1 beginner, 2–5 average, 6–12 fit, 13–20 advanced, 20+ elite Women: 0 beginner, 1–3 average, 4–6 fit, 7–12 advanced, 12+ elite • If you can’t do one yet: inverted rows → build to 3 sets of 15 → neutral grip pull-ups (use band/assist if needed) → work up to sets of ten unassisted → overhand pull-ups (3 sets of 5–8 strict) → once you can do more than 8 reps, add weight; every time you hit 8 clean reps again, add a bit more. 4) Romanian Deadlift (RDL) • Stance: hip-width, toes forward. Use the “hop and stick” test — where you land is usually the sweet spot. • 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. • Then use two dumbbells: keep them close to your legs as you slide down thighs/shins. • Want more glutes? Bend knees a little more on the way down to resemble more of a squat. • Reps: 10–15 per set. Advanced lifters often go heavier for 6–10 controlled reps. 5) Cable Row • Setup: lat pulldown bar, grip just outside shoulder width, feet high, sit tall, brace core. • Hands are hooks — pull with elbows in an arrow shape while squeezing shoulder blades together. • Pull until the bar almost touches lower chest, then control down. • Lighter weight for 10–15 reps. • If you can’t feel it: practice shoulder blades sliding forward, then squeezing back together. • Advanced: do normal reps to failure, then use the shoulder blade drill as a burnout for 3–5 more squeezes. 6) Lateral Raise Superset • Back on high incline bench: lateral raise sweeping arms in a wide “Y” to failure. • Flip around chest-down: raise out and slightly back to shift tension more toward rear segments. • If chest-down is uncomfortable, put a sweater/pad under your torso. • Reps: 10–20 per set, light weight. THE BONUS: PICK 1–2 ACCESSORIES Choose based on weak points: • Dead bug: flatten lower back, extend opposite arm/leg, return — helps squats and deadlifts feel more stable • Hip abduction: glute medius (the “upper glute shelf”) • Calves: straight-leg calf raises grow them better than bent-knee variations • Arm superset: incline dumbbell curls + overhead extension • Upper chest: fly/pec deck — lean forward to line up tension with the highest part of upper chest • Upper traps shrugs FULL BODY SPLIT ROUTINES Beginner (full body workout routine) Low Incline DB Press 3×10–15 Goblet Squat 3×10–15 Neutral Grip Pull-Ups 3×5–8 DB RDL 3×10–15 Cable Row 3×10–15 Lateral Raise Superset 3×10–20 Optional: Dead Bug 3×5/side, Arm Superset 3×8–12 Glute Emphasis (full body workout routine) Low Incline DB Press 3×10–15 Box Squat 3×6–8 Inverted Row 3×10–15 DB RDL (glute-focused) 3×10–15 Cable Row 3×10–15 Lateral Raise Superset 3×10–20 Optional: Hip Abduction 3×10–20 Advanced (full body workout routine) Low Incline DB Press 3×6–8 Barbell Squat 3×6–8 Weighted Pull-Ups 3×5–8 Barbell RDL 3×6–10 Cable Row 3×10–15 Lateral Raise Superset 3×10–20 Optional: Incline Kelso Shrug 3×8–12, Lean Forward Chest Fly 3×10–15 Do this full body workout routine 2–3 times per week and you can get some impressive results. 0:00 - Workout Overview 0:41 - Exercise 1 (Chest/Shoulders/Tris) 2:19 - Exercise 2 (Legs) 4:23 - Exercise 3 (Back Width) 5:49 - Exercise 4 (Hamstrings/Glutes) 7:37 - Exercise 5 (Back Thickness) 8:55 - Exercise 6 (Shoulders) 10:22 - Bonus Exercises 12:17 - Full Workout List Director of Photography: @brandonylee