The Best Science-Based Full Body Workout for Size and Strength (“Workout B”)
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- เผยแพร่เมื่อ 1 ก.ค. 2024
- Full body workouts (or “total body workouts”) are one of the best workout routines for muscle growth, size, and strength. A full body workout split enables you to train each muscle group sufficiently yet in a much more time efficient manner than other workout routines. But, it’s vital that you structure your full body workout properly in order to reap the benefits that a full body workout routine can provide. In part 2 of this full body workout series, I’ll cover “workout B” to be used in conjunction with “workout A” covered in my previous video.
The first exercise is the barbell deadlift. This will be the most taxing movement of the workout and will be used to target the whole posterior chain (glutes, hamstrings, lower back, and upper back muscles). Feel free to use other variations other than the conventional deadlift.
The next exercise will be the incline dumbbell press. This exercise will be used to target the upper chest which is often lagging. It’s especially important to include this exercise within this full body workout since in “workout A” we used the flat barbell bench press, which doesn’t prioritize the upper chest.
The third exercise here will be the chest supported row. This can be done on an inclined bench with a bar or dumbbells for greater range of motion, on a chest-supported machine, or with the inverted row. The key here is to pick a rowing movement that minimizes spinal loading on the lower back. This helps us better target the upper back muscles since the lower back muscles will already be fatigued from the deadlifts performed in “workout A”.
Next, we’ll move onto the Bulgarian split squat. This exercise will compliment the strength of our back squat in “workout A” quite well. If you struggle with balance here, you can start with a lower platform on your back foot and eventually increase the height of this.
The fifth exercise will be the dumbbell lateral raise in order to emphasize the lateral deltoid muscle. This, in conjunction with the overhead shoulder press in workout A, will provide the best shoulder growth.
The next two exercises will be accessory movements; the incline dumbbell triceps kickback and the high to low cable flies. These will be used to target the long head of the triceps and the lower chest, which hasn’t received much attention given our previous exercise selection.
LINK TO FULL BODY WORKOUT B PDF:
builtwithscience.com/workout-...
TAKE MY QUIZ TO FIND OUT WHAT TRAINING PROGRAM IS BEST FOR YOU:
builtwithscience.com/bws-free...
WRITTEN ARTICLE:
builtwithscience.com/best-ful...
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/ jeremyethier
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FILMED + MOTION GRAPHIC EDITING DONE BY:
Abdo Megahid
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Lakey inspired - Better Days
STUDIES:
Deadlift:
www.ncbi.nlm.nih.gov/pubmed/2...
Incline Dumbbell Press:
www.t-nation.com/training/ins...
www.tandfonline.com/doi/full/... www.hindawi.com/journals/jsm/...
Chest Supported Row & Inverted Row:
www.ncbi.nlm.nih.gov/pubmed/1...
www.scholarsresearchlibrary.c...
Bulgarian Split Squat:
www.ncbi.nlm.nih.gov/pubmed/2...
Dumbbell Lateral Raises:
www.bisp-surf.de/Record/PU201...
The wait is finally over! Here’s the PDF: builtwithscience.com/workout-b-pdf/ . Thanks for your patience everyone. I put in A LOT of effort into this video so please do me a few small favours by giving the video a like, leaving a comment, and subscribing if you have yet to do so! I’d also appreciate a follow on IG where I posted more informative content: instagram.com/jeremyethier/ . Now go put this workout into action and tag me on IG sharing how you liked the workout!
Thank you so much! Im beginner in this game. So helpful.
Yes been waiting for this 👍🏻
Thanks!!!
Thanks I didn’t know what to do on the other days
Thank you ! 62 and getting stronger thanks to you and doing right!
Barbell deadlift 0:55
Incline dumbell press 1:52
Chest supported row 2:59
Bulgarian split squad 4:32
Dumbell literal raise 5:33
Incline dumbell kick 6:29
High to low cable crossover 7:05
.
this needs more likes,thanks bro
Thanks
Thx bro bro
@GM 99 its in lbs
Dude you rock. You should be proud of what you have built here. Helping ppl in the process. Good man.
Next time just put 20s extra seconds somewhere in the video to reach the extra revenue on TH-cam, I'm sure everyone will understand, love your videos bro keep it up!
pretty amazing a guy who puts out some of the best content on youtube is one of the only ones who doesnt do this while theres guys who put next to no effort and will make the video run sometimes an extra 2 minutes of nothing
absolutely, he puts a lot of hard work into these videos for us and definitely deserves the extra revenue.
I agree! Such a wealth of info! Would love to give back any way shape or form. Do you by any chance accept crypto?
@@agent0128 hello do you know any way I can gain financial freedom via crypto?
@@yallaretrippin7947 lol are you talking about @BroScienceLife?
This is probably one of the highest quality youtube channels on fitness. I really like the way that you explain how the exercise mechanics affect the muscles used. Also the citations really give credibility. you're amazing
These science based workouts look so effective wish I started off with this when I first started lifting. Keep up the great videos man!
I've been watching you for a while and your quality has gone up ten folds, respect the grind
This really works. I’m 35, and I’ve been doing it for a month now, and I haven’t looked and felt this strong since I was a teenager. Thanks.
Are you still doing it? Just started Workout A two days ago. Starting Workout B today. I'm excited to have a good plan to go off of.
@@nickaroni87 how u doin?
@@nickaroni87 how has the workout been
@@diamondcosby4468 I was going good until we locked down last March/April. All of our gyms closed for awhile as well and now I blame Covid for my laziness🤣🤣 but while I was doing it, it was great. This guy knows what he's talking about and I need to get motivated into going again
That is great to know. Thank you for sharing.
Shout out to all the guys who were patiently repeating Workout A in anticipation for the release of Workout B.
Thanks for the upload.
Workout B:
Barbell deadlift
Dumbbell Incline Press
Chest supported row/inverted row
Bulgarian split squat
Dumbbell lateral raises
Accessories:
Incline db kickbacks
Hi to low cable cross overs
Angelo Bernardo do you increase the weight every set?
no abs???
I 'm a beginner but I have workout out for 12 weeks 2 years ago.So is this workout for me !! Plus workout A and B how they should be followed!
What about biceps tho??
Can we just do A B A B A B? No rest days? Pls answer
I've been going through a break up and watching your videos help me motivate myself go to the gym
The most anticipated video of 2019
Love this. As begginer who has literally never been in a gym, it is really helpful to not just be shown what exercises are good, but also to be told what to do when. It really takes out the mystery.
yes but dont forget calves, abs or triceps
Brilliant Jeremy! Just viewing your wonderfully researched and executed videos gets me psyched to work out.
Im a science enthusiast and decided to start hitting the gym. Im glad that I have encounter one of your videos containing science proofs to your routines. Now Im a proud subscriber of you.
Appreciate all the effort you put into these videos Jeremy. Keep up the awesome work!! 👌🏽
Hi Jeremy - I've just started watching your training videos and have incorporated the exercises within my daily gym workout plan. I am amazed with the fast improvements I'm already seeing! Thanks
Thank you Jeremy!! I think this video came at the right time because I was struggling with my workout schedule to achieve an overall growth for my body. 3 days a week while alternating both Workout A and Workout B is godsend!! Please keep it up! 💪 Most of my growth in these 5 months is because of you!
The amount of work you put into this is crazy! So exited to try this workout
This is the one we've been waiting for! An amazing video as always, huge thanks Jeremy!
Nice how you can watch 9 minute video within 30 seconds
Bulking now?
Where's the workout A?
why non of the workout include any exercise for lower back?
@@GeloEd th-cam.com/video/5JmWguyvu7Y/w-d-xo.html
I’m a female turning 66 next week and I am still recovering from hip and knee replacements. I’m totally going to do these workouts!!!
I watched both videos A and B workout. I used to train by your upper and lower body program workout, now i'm switching to these. Your tutoring is awesome. Detailed, clear and trustworthy. Keep up the good work!
a fitness guru that actually helps us! keep this up!! thank you again jeremy!!
I’ve never clicked on a video so fast like dang. Let’s go Jeremy!
So i started on this workout 1 week ago, along with workout B. I go 3 times in a week, and I alternate between workout A and B every time I go to the gym. How is the workout? For those of you that have done it for longer, would you recommend it? Have you gotten some good results?
Today is a good day and much better with new BOMB from Jeremy🙏🙏 Yeeees sir!!!
Thank you for making videos where beginners like me don't feel so intimidated by your presentation. I like everything calm like these vids.
I haven’t weighed myself yet but when I do I will let you know my progress, but I will tell you ever since I started your workouts I have been able to move quicker and not get winded as fast in my day to day life. Thank you so much man I do appreciate the amount of work you put into these videos I’ve learned so much since starting. Honestly you are the best coach on TH-cam and I definitely support your work ethic thank you for the knowledge
U was supposed to let us know
Jesus Christ, that Bulgarian Split kicked my ass. The whole workout did. Great stuff!
Thank you for your videos Jeremy. I appreciate all your efforts. You’re awesome brother, thanks for sharing! 💪🏼
Finally the second part is here!! I have been waiting hooray!! 🎉
This works... I was a complete newbie.....Truly benefitted. I even purchased their custom program. Recovered from an injury and as on dayI am stronger than ever I was in my entire life❤
Thank you Jeremy Ethier and Team BWS.... You guys have literally guided me into this fitness World holding my hands like a baby
Love your videos! Best fitness channel on TH-cam! Keep it up dude!💪
Amazing editing coupled with some great exercise tips. Quality content bro 💪🏽
Can we just do A B A B A B? No rest days? Pls answer
@@drivenchy No, you need to have a rest day in-between. But you can do Abs and calves on rest days.
@@alanscarrott You also can do triceps.
So much value in all your videos. Seriously think you are the best fitness youtuber out there. No BS just science
I liked the added editing of the pause view showing the muscular view with the naming and identification; really helps the learning process.
Dude you gave me EXACTLY what I was looking for. About to start this journey, thank you for all this information you’re the best!!
How do you deal with one arm being stronger than the other?
@@reebok7317 stop the wackin’ man 😂😂
Going to start doing this tomorrow. Amazing video as always, thank you!
Truly the most informative fitness content out there! Thank you for the amazing information and striving to grow the quality of an already impressive product (The new details and visuals are great). You have completely changed the way I think of this vehicle that is our body. I look forward to all your future content and projects!!
Yes! The best motivational routine workout I´ve searched for my son. Keep growing! 💪
Worth the wait Thank you so much.
Supashya Roy Chowdhury
By far the most informative and well researched fitness videos on TH-cam
Forgot abdominals 👀
Jeremy, your channel along with Jeff Nippard's are helping me out something fierce. Your info is always precise, clearly stated, well-backed and for that I want to say a huge thanks!! Please keep putting up the great content and live well. Happiness to you and your team.
Very generous of you to release this! Can't wait to start this new regime.
Great video! Can you make a video on the “rest day” exercises, like abs, calfs, and so on? Like ones that you would say are fine to do on a rest day and that will adequately address the areas that are lacking
I thought "rest day" means laying on the bed, eating chips and watching Netflix.
been waiting for this
There are no exercises to lose belly fat in this workout.
Thank for the science based research videos Jeremy! I use your videos to help balance my group lifting classes out when I’m having trouble thinking of exercises to combine and why. The explanations you give are so easy to understand rather than textbook explanations. I find myself repeating you when members ask me questions about targeted muscles when we change positions to target a similar muscle group. You have taught me so much!!!! I am now hoping to get my personal trainers license (took the test yesterday). I watched almost all of your videos to learn more about the complicated concepts during my studying. You are brilliant and make a complex system easier to comprehend. Thank you!
This guy knows what he is talking about.. Thank you so much for this!
Thank, Jeremy i've just started your program. Had to get a taxi after training because i coudl not walk out from the gym.... I didn't expect that bulgarian split will have such a toll on my legs. Then again it is my first time doing legs in the gym so....
Notification squad is in the building💪
Finally workout B
You just save another life my man! I appreciate all the great videos you make! Keep it up!
Finally!! 😭😭 ive been waiting for this video
Hell yeahhhhhh, love your uploads. It's my Birthday today and I can't wait to put this workout to work in the gym 💪😎
Happy birthday
Happy birthday, Black Lung
Happy birthday, mine is tomorrow!
Notigang
Thank you, everyone! And yeah, fuck Micah lol
After months of struggle I've finally found this guy and his workouts are both really practical but also accessible. I love the vibe he gives and he seems credible. I'm gonna try his workouts and hope they help me reach my goals too!
Can you let us know about the results, it's my first week and would like some motivation by reading successful stories
@@ahmedchahid9105 Any updates? 🤣
@@mido3ontheway yo I can't believe it's been a year. Well, I had to stop working out. I've been busy with work but I'm going to get back on track in one month time.
@@ahmedchahid9105 Times goes by so fast. Hope everything is fine with you my man. Best of luck in life.
@@mido3ontheway thanks man. I don't think this is a coincidence. Can you imagine? Just before you commented here I was checking the plans A and B
Thank you Jeremy! Your videos are awesome as the gym now open, your full body workouts A and B, very helpful! Thanks again!
My go to whenever I’m in need of a new workout. Thanks a lot Jeremy. God bless 🙏
Can you do a video on hip flexor pain causes and exercises that we can do to fix it cuz I've pain in my hip flexors when i squat or do other movements, if you have same problem leave alike, and thanks Jeremy for the workout we love you :'D
Idk
Athlean X has a good video on hip flexors
Going to start this tomorrow. Wish me luck boys, let's get them gains 💪
How's it going, I'm looking to start this as well
@@axelledezma582 Still sticking to it. The gains are coming in slow and steady. Ran this through my fit friends, and they said it's a good workout. Gotta progressively overload, that's the key
@@oscarma15 giving it a shot💪
Do you have results?
can you share more info
Great video! No clickbait. No bs. Just straight to the point. That J-Money 💯
Ive never longed for a youtube video this bad before😭😭 THANK YOU SO MUCH JEREMY!!
I feel you must be appreciated for your effort and I will try my best to explain why I know so.
1. Research papers are the ultimate way to provide facts today. Its used in almost every professional industry. The time you spent reading these bulky papers in order to give us the necessary proof shows, if anything, is the enormous passion you have towards fitness and your TH-cam Channel.
2. Your explanations are very simple to understand and your videos are excellently edited & presented for everyone so we can effectively learn and apply.
3. You provide free PDFs that are excellently summarized as an easily accessible reference when working out.
4. How is this all free, I get the views and rewards but I mean, the content is freeee??
This is a good routine. With Excellent Content
Remember that when doing full body workouts, that exercise order is just as important as the exercises. You can skip a day and still get in all your workouts for the week. So workout on Mon, Thurs, Sun. or Mon, Wed, Sat.
The only things i would change with this routine is the exercise order:
1. Incline Dumbbell Presses or Incline Barbell Presses. You can do either the Rows first or the Incline Benching First. Deadlifts 3rd though.
2. Chest supported rows/Inverted rows. You can place your feet on a box to make the exercise harder. You can wear a weight vest also to add weight for the exercise.
3. Deadlifts. This is the most taxing exercise of both workout A and B. It is the hardest exercise to recover from also. You put the most taxing exercise in the middle of a full body workout. If you do Deadlifts first and max out, You still have 6 exercises to get through, 3-4 sets each. That is not too appealing and the reason why most people say they can't get through a full body workout.
4. Split squats, You are doing a single limb exercise which most people are stronger with. Doing a single limb leg exercise, also helps you recover from the Deadlifts you just completed. You also know i am done with my lower body and have given my upper body time to recover.
5. Lateral raises, Just remember to lean slightly forward and control the weight going up and down, when doing this exercise.
6. Cable flys, Hold the cable at the crossover point for a 1 or 2 second count. Enjoy the burn.
7. Tricep Kickbacks, Even though i feel this does not hit the longhead of the triceps fully. And most people can't use heavier weight because you can't keep the arm up at that angle. This is the last exercise. The Long head of the Triceps is the largest muscle of the 3 tricep muscles. I feel you need to load up the heavy weight with this muscle. So overhead tricep extensions with a Barbell or Dumbbells is a better choice in my opinion.
Overall a very good Full body workout to go with Workout A. Bring a log book to keep track of the weights that you are using on every exercise. You have to add weight and reps to progress and get stronger. As you get stronger you will get bigger. Eat well and get good sleep also
see ya at Blaha's commenting of this vid
@@XrictosTkd Ok, of course I will comment when the trolls start talking crap about Jeremy.
No need for them to say this person is weak, when they don't have one video showing how strong they are. Lol
What progression scheme do you recommend people use for these full body workouts?
@@undercovermc Hi, first I would recommend figure out what weight to use to start with. This will take a couple of workouts. So bring a log book or your phone so you can put in all the weights amounts you use.
The progression should be to add 5-10lbs a week. Or add a rep every workout. When you add 10lbs the reps will drop a bit. Nothing wrong with that though. You work on adding a rep or two per workout. No drop sets. Or forced reps.
Your workout log will be very important, so log everything. Every rep. How you felt. Did you eat good before your workout. Did you get enough sleep the night before.
@@72Dexter72Manley72 well they are right though :(
Best fitness videos on TH-cam. Also cover how to deal with muscle imbalances. It’s something that I’m struggling with.
Tried Workout A for the first time yesterday , will go ahead with B next Monday! You sure put a lot of research here jefe, thank you very very much, this looks like a super cool fullbody routine to stick to for some time! ⭐️⭐️⭐️
full body workout
without calves and abs workout
but i fallow your workout routines i realy enjoy A and B workout
thanks a lot from ATHENS ,GREECE
malik ivan I think you can figure out where to throw in a calf and ab set, it’s not rocket science
@@Bacondood78 which calf and abb exercises would you recommend throwing into a workout and which ones for b? I am not good at making plans for workout. Also for now I will stick with this but would love to incorporate calisthenics into this as well.
@@benjaminwoodman I'm considering incorporating ab workouts too. The one I find the most effective is bicycle sit ups, you can start doing them with weights when you feel more comfortable. Also, long arm crunches, vertical leg crunches, roll outs and oblique twists are good shouts.
I was doing the A workout all these weeks of waiting 😂😂😂
Abdellaoui Oussama me too 🤣🤣🤣
It started to get really boring
Ur not alone!!! 😂😂
Did A for a week and yes, i was fatigued on Friday. Took a break until B is out. Studies show you should rest sometimes... Ok that was a poor JE imitation, I'll see myself out! 😊
Where's the workout A? Can you send the link?
Thanks a lot for being clear and concise as always, amazing work!
I will incorporate a hip thrust instead of the the split squat since I have knee issues at the moment and also want to put more emphasis on the major glutes. Since you explain everything so well it's very easy to tweak the workouts to one's own needs, even as a beginner.
This is exactly what I was looking for! I was working out a kind of full body routine by me end but I felt it was too much or maybe something was missing or wrong. Now I'm more motivated, thank you a lot!!
Hey jeremey! Can you do a elbow pain video “how to fix the pain”
hey jeremy
I've been following your channel for a long time just to get motivation to go to the gym. And this time you got me lol
Do you recommend any cardio in the rest days for people who want to loose weight as well as get stronger?
Thank you for all your high quality content.
I know this is a year old comment but quite honestly I recommend 30-60 minutes of cardio every day with 1 or 2 rest days. Its smart to space your cardio and your weights a good amount of time apart, I like 6 hours before or after a workout. Make sure to get plenty of sleep and you should be pretty well off.
Make sure u don’t get fatigue. Loosing weight takes time and effort. It’s not a quick fix thing, it’s a journey that u should enjoy. Somethings that I found easy to loose weight but don’t take very long to do and are most likely to not give you fatigue are ten minutes of jump roping everyday, fasting for 16 hours and eating for 8, bike riding for about 30 or more minutes, and walking for about 30 - 60 minutes or more. U can use these altogether, or just some in conjunction with others, i recc fasting (it had the fastest results for me), and jump roping (if this can fit you lifestyle). You can bike ride on days u excersize, as well as walk after your workout if that suits your lifestyle.
Hey man, I'm new to working out and just want to say I really appreciate your videos. They have been very helpful to me as I figure all this working out and fitness stuff. The effort really shows. Science-backed is key forsure. The effort really shows, they are quality and well rounded videos. Thank you !
LONG ANTICIPATED! I been waiting for this one like a hawk, brotha. Thank you alot.
So I couldn’t figure out why my Bulgarian split squat felt good on my right leg but unbalanced on my left until one day it hit me. I was holding the dumbbells different for each leg.
What I like to do is hold the active leg side dumbbell parallel to the leg but move the off leg side dumbbell as close to my quad as possible and rotate it in 45 degrees. It should look something like this where the slashes are DBs
/ (leg) |
/ (leg) |
This puts the center of gravity right over the pressing muscle which minimizes moment. (Moment is what makes you unbalanced) So all you gotta do is focus in on that quad and stop worrying about falling over or fatiguing isometric stabilizers.
Just wanted to get my thoughts out there since I believe it’s a common problem but I’ve never seen it addressed when someone recommends the exercise.
BRO YOU CRACKED THE CODE. I just tried it then and the balance was good.
Do you mean active leg: dumbbell is over the quad at the knee? And other dumbbell is on the inside of the active quad near your JOHNSON?
That’s pretty much it, glad I can pass this on since it personally bugged me for months.
you can also do what I do sometimes.. hold one heavy db, and hold a stick in the other hand for balance. Be sure not to pull on the stick to cheat, unless you want to at the end to add a few more reps.
I have to try that! I have a bad knee, and am constantly off balance. I've been forced to perform the exercise with one dumbbell and have my other hand dragging along a wall. Thanks for the idea!
6:14 how often should I change that?
Can you do the same video but for push pull leg routines
I recommend your videos to anyone who will listen. Great stuff!!!
literally the best / most reliable fitness youtuber
I'd love to see a "C" and maybe even "D" full body workout variations. Thanks for this.
Not neccesarry. Workout A and B covers everything you need for full body development and adding more just complicates things
@@rustyblade9366 yeah but from what I know we need to "confuse" our muscles once in a while instead of literally doing the same exercises for decades
@@PrimusInvictus wrong
@@joshwilliams6517 no he’s got a point. It’s more effective to switch up your split or workouts every once in a while.
@@conorfallon9159 muscle confusion is a media lie. It does not exist. You wanna change your program because you're bored and don't like the grit of hard work progressive overloading the proven lifts. Stop looking for the easy way out.
Jeremy in a big fan
My 2 cents is for u to do some forearm and neck exercises it'll finish of Ur physique and make u look bigger overall
Jeremy is a pure joy to watch.
I really appreciate the PDF you shared. The results I'm getting has been notable in just a couple of weeks. I was over working and doing certain things incorrectly. 💪 GAINS!!! More power to you Jeremy.
Please a Push Pull Legs Workout 6-Days!
Mandeep Singh I think he’s already done it? Check out his videos, I’m sure he has a push/pull/legs workout plan
Sam Cranmer I have almost gone through all his videos. I didn’t find any PPL workout! :-(
Check Jeff nippard's channel
Jeraisy Bernal For about 2 months i have been following his workout , just i needed a change! :D
@@mandeep6058 hi, are we related?
Jeremy, this workout how long it take?
You're a legend Jeremy! thank you for this content!
Your videos just keep getting better and better Jeremy!
Almost at 1m subs💪
Is it recommended to include abs and lower back training on top of the workout A&B or do those muscles get enough attention by the excersises shown?
I super set Workout A with Abs and Workout B with arms
7:57 'You can also add calves or abs in your rest day'
This is amazing !!! All the best exercises that I'm sure a lot of us do! Thank you so much , am gonna do this today!:)
Ohh, I've been waiting for this one!! :D Thank you so much for another AWESOME video and for all the time and effort you put into your videos!!!
Thank you for this great workout. I am using the A and B, but I also would like to integrate Hipthrust. Which day would that be the best?
9:42 video length, respect
Thanks man been waiting for this one 💪🏾💪🏾💪🏾💪🏾
I consider myself lucky to a lot of things in my life. Finding your channel is one of them
Finally, this made my day!
But what about calves and abs?
And traps?
When do we get "full body workout C+D" ? ;-)
Carsten Feveile-Mortensen Not more than a and b
Yeah!!! Thanks for the part B I couldn’t wait any longer 😊.
Your videos are fantastic. Started working out like a month ago, now this gives me a real program to follow. Thanks very much!
Push/pull workout please?
Me jamie212 go with the full body workouts man, way better recovery
@@sebastiaanultee2330 PPL or Push Pull Leg offers better specification than a full body so it depends on what OP wants
Sebastiaan Ultee fullbody and upper and lower are great tbh
Since the Gyms are closed, how can "High to low cable crossover" be substituted? With Barbell Butterflies or what would u recommend?
I have the same question, did you find an answer?
This is the workout I've been looking for one of the best videos on youtube
thank you
Great content man! There is a lot of value in your videos, thank you for your work.
If anyones been doing this for a year can you please give your current results, I just wanna see how it is going
After a year you’ll plateau, and you’ll have to switch it up. But in 2019-2020 I did this workout and shedded a ton of weight while adding muscle. Went from 210 to 197 lbs before COVID hit. Currently on the plan and in a month I’ve gone from 220 to 206 since April 18th. Definitely getting stronger and mixed with HIIT and running on off days. Also diet is important but it’s a great plan to follow.