The Most "EFFECTIVE" Full Body Workout (30 DAY PLAN)

If you have been looking for the most effective total body workout you can do in 2026, you have come to the right place. In this video, I am going to give you what I call the "most effective" full body workout where I break down the routine with how to do it and what exercises to do. Remember, it's not just what exercises you do that make an effective workout, but how you do them that makes all the difference in the world.

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First, let's look at what kind of workout you'll be doing in the most effective total body workout routine. Here, you have 2 total body workouts, A and B. You will be performing these workouts in a 3 day / week structure. In week 1, it looks like this:

Monday - Workout A
Wednesday - Workout B
Friday - Workout A

In week 2, it follows a similar structure, but the workouts are flipped:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Alternate each week which structure you are following.

But it's not enough to call these workouts "effective" without utilizing the proper muscle building techniques. In order to do that, I want you to explore this workout using effective reps, one of the most popular workout techniques I have shared on this channel.

To perform effective reps, you start with an ignition set. Take your 12 rep max on an exercise and perform a single set to failure. From here, you will rest / pause 15-30 seconds before attempting to reach your effective rep target number. Once your brief rest is up, begin performing repetitions to failure again but take note, you will now start counting THESE reps towards your effective rep total.

Once you start your repetitions after the ignition set, you will notice that you are getting less reps in a set than you did on your ignition set. That's okay. You will go to failure again, rest / pause another 15-30 seconds, and then get back to work in this fashion until you've completed your target number of effective reps (in most cases, 20 effective reps). If you find yourself only able to squeeze out a few reps, maybe even one at a time, don't worry - you are doing exactly what you are supposed to; grinding out reps post-failure, when the reps are most productive to building muscle.

Once you reach your target number of effective reps, rest 3 minutes before moving onto the next exercise.

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The Most Effective Total Body Workout A:

START EXERCISES WITH AN "IGNITION SET" WITH WEIGHT THAT CAUSES FAILURE AT 12 REPS*

1. INCLINE DB BENCH PRESS X 20 ER'S (rest/pause after ignition set)
2. UNDERHAND BARBELL ROWS x 20 ER's (rest/pause after ignition set)
3. DB HIGH PULLS x 20 ER's (rest/pause after ignition set)
4. PJR PULLOVERS x 20 ER's (rest/pause after ignition set)
5. GOBLET SQUATS X 40** ER's (rest/pause after ignition set / use 20 RM weight)
OPT: LEG EXTENSIONS X 20 ER'S
6. BARBELL RDL's x 20 ER'S (rest/pause after ignition set)

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The Most Effective Total Body Workout B:

START EXERCISES WITH AN "IGNITION SET" WITH WEIGHT THAT CAUSES FAILURE AT 12 REPS*

1. WEIGHTED DIPS / DIPS x 20 ER'S (rest/pause after ignition set)
2. 1-ARM HIGH CABLE ROWS x 20 ER's each arm (rest/pause after ignition set)
3. CABLE LATERAL RAISES x 20 ER's each arm (rest/pause after ignition set)
4. BARBELL CURLS x 20 ER's (rest/pause after ignition set)
5. DB REVERSE LUNGES X 20 ER's each leg (rest/pause after ignition set / perform each leg at a time)
6. SEATED HAMSTRING CURLS X 20 ER'S (rest/pause after ignition set)

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Many of the exercises chosen have high carryover between muscle groups, which allows them to be stimulated multiple times per week through indirect and direct muscular attention. Let's take the Underhand Barbell Row for example; not only are you training the lats by rowing, but you are directing work towards the biceps thanks to the underhand nature of the exercise. This means that not only are you getting biceps stimulation during this exercise, but in workout B, you are directly targeting them with the Barbell Curl. So while biceps may only be getting direct attention in workout B, you are still stimulating them in workout A. With these 2 workouts alternating in the week, your biceps are being hit 3x using this effective rep technique.

If you are looking for a complete workout routine and meal plan, be sure to head to athleanx.com and check out the program selector tool. It will take you just minutes to find the exact plan that fits your current goals and will help you to build ripped athletic muscle quickly.

For more muscle building and injury prevention and rehab, be sure to subscribe to our channel here on youtube via the link above and remember to turn on your notifications so you never miss a new video when it’s published. Receive SMS online on sms24.me

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