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

Key Takeaways

Jeremy Ethier's comprehensive full-body workout requires just six main exercises plus one accessory, performed 3 times per week
Exercise selection must be customized based on individual body structure, experience level, and specific goals
The low incline dumbbell press angle should be determined by your sternum structure using a simple phone test
Progression from goblet squats to barbell squats should occur only after achieving 50% body weight for 10 reps
Pull-up progression follows a structured path: inverted rows → neutral grip pull-ups → overhand pull-ups with added weight
Accessory exercises should target individual weak points, with options for core, glutes, calves, arms, and upper back development

The Complete Full-Body Workout System

After more than a decade of coaching and personal training experience, Jeremy Ethier has developed what he considers the ultimate time-efficient workout. This full-body routine targets every major muscle group while maximizing results through strategic exercise selection and individualized modifications.

Upper Body Foundation: Low Incline Dumbbell Press

Finding Your Optimal Incline Angle

The workout begins with the low incline dumbbell press, an exercise that research shows can build the entire chest as effectively as flat presses while providing superior upper chest development. The key lies in determining the correct incline angle based on your unique body structure.

Ethier recommends a simple assessment using your smartphone. Place the phone against your chest - if it points straight up, you have a flat sternum and should use a lower incline (one notch up from flat). If the phone angles backward, you have a steep sternum and should use a higher incline (two notches up from flat).

Proper Form and Progression

The most critical technical aspect involves avoiding the common "T-shape" arm position, which limits range of motion and increases shoulder injury risk. Instead, tuck your shoulders into an "arrow shape" to achieve deeper chest stretch and improved safety.

Progression varies by experience level:

Beginners: 10-15 reps per set to master movement patterns
Women: 10-15 reps per set, capitalizing on superior high-rep tolerance
Advanced trainees: 6-8 reps per set with heavier loads for strength development

Lower Body Power: The Squat Progression

Mastering the Goblet Squat Foundation

Before advancing to barbell squats, Ethier emphasizes mastering the underrated goblet squat. This exercise forces proper core bracing and enables safer, deeper squatting patterns. The progression benchmark is clear: achieve 50% of your body weight for 10 repetitions before transitioning to a barbell.

Customizing Squat Variations

Once ready for barbell squats, the exercise can be modified based on muscle emphasis:

Quad-Dominant Variation: Elevate heels to maintain upright torso and drive knees forward Glute-Dominant Variation: Use a bench behind you, pushing hips back while keeping shins vertical

Finding Your Ideal Stance

Foot positioning should match individual hip structure, with three main variations:

Slightly wider than shoulder-width with toes angled outward (50% of trainees)
Hip-width with forward-facing toes (25% of trainees)
Wide stance with significantly turned-out toes (remaining 25%)

Upper Body Pulling: Pull-Up Progression System

Establishing Strength Standards

Ethier provides clear pull-up benchmarks for men and women:

Men: 0-1 (beginner), 2-5 (average), 6-12 (fit), 13-20 (advanced), 20+ (elite) Women: Correspondingly lower standards accounting for physiological differences

Systematic Progression Protocol

The pull-up progression follows a structured path:

Inverted Rows: Build foundational back and core strength with 15-rep sets
Neutral Grip Pull-ups: Progress to 10 unassisted repetitions
Overhand Pull-ups: Expect initial 50% rep reduction, aim for 5-8 strict reps
Weighted Pull-ups: Add load once exceeding 8 reps, maintaining 8-rep ceiling

Posterior Chain Development: Romanian Deadlifts

Perfecting the Hip Hinge Pattern

The Romanian deadlift targets the often-neglected posterior chain while strengthening the lower back and hamstrings. Unlike squats, nearly all individuals perform best with hip-width stance and forward-facing toes.

Proper hip hinge technique can be learned using a single dumbbell held by its ends, focusing on hip-driven movement rather than spinal flexion. The jump-and-stick test provides an intuitive method for finding optimal foot positioning.

Targeting Specific Muscles

Subtle modifications alter muscle emphasis:

Glute Focus: Increase knee bend slightly
Hamstring Focus: Maintain straighter leg position

Individual Range of Motion

Range of motion varies significantly between individuals based on anatomy. Some can reach the floor, while others must stop below the knee. Both represent correct form provided the back remains flat and hamstring tension is maintained.

Mid-Back Thickness: Wide-Grip Rows

Addressing the Neglected Muscles

While pull-ups target the lats effectively, building true back thickness requires specific attention to the rhomboids and middle trapezius. These muscles between the shoulder blades are crucial for both aesthetics and postural health.

Execution and Progression

The wide-grip row utilizes higher repetitions (10-15 per set) with lighter weights to ensure proper muscle activation. The key teaching point involves thinking of hands as "hooks" while pulling elbows back in an arrow pattern toward the lower chest.

For those struggling with back muscle engagement, Ethier recommends isolation practice: perform shoulder blade squeezes with straight arms before adding the full rowing motion.

Comprehensive Shoulder Development

Understanding Shoulder Complexity

Recent research reveals the shoulder contains up to seven distinct muscle heads rather than the commonly referenced three. This complexity demands multi-angle training for complete development.

The Lateral Raise Superset

Ethier's preferred shoulder exercise combines two positions in a superset format:

Incline Y-Raises: Lying back on an incline bench, raise weights in a Y-pattern slightly forward to target side and front deltoid fibers
Prone Lateral Raises: Chest against bench, raise weights to sides and slightly behind to emphasize rear deltoid development

Weight selection requires ego management - even advanced trainees should use surprisingly light loads (25 pounds or less) for optimal muscle activation.

Customization Through Accessory Work

Addressing Individual Weak Points

The workout's final component involves selecting one or two accessory exercises based on individual needs:

Core Strength (Beginners): Dead bugs to improve stability for all main movements Glute Development: Hip abduction exercises to build the coveted "upper glute shelf" Calf Growth: Standing or leg press variations (research favors straight-leg over seated positions) Arm Development: Incline dumbbell curl to overhead extension superset Upper Back: Kelso shrugs on incline bench with forward lean Upper Chest: Forward-leaning cable flies or pec deck to target often-missed upper chest fibers

Complete Workout Templates

Ethier provides three sample workout configurations:

Beginner Version: Includes core work and conservative progressions
Advanced Version: Emphasizes strength development and challenging variations
Glute-Emphasis Version: Incorporates additional hip-focused movements

Implementation and Frequency

This complete routine should be performed 2-3 times per week, allowing adequate recovery between sessions while maintaining training frequency for optimal adaptation. The workout's efficiency comes from its compound movement focus, targeting multiple muscle groups simultaneously while allowing for individual customization based on structure, experience, and goals.

Our Analysis

While Ethier's program offers an elegant simplicity, it may be overly prescriptive for intermediate trainees seeking faster strength gains. Research from the 2024 International Journal of Sports Physiology suggests that intermediate lifters (6-18 months experience) actually benefit more from 4-5 day split routines rather than 3x full-body approaches, showing 23% greater strength improvements over 12 weeks.

The goblet squat progression benchmark of 50% bodyweight for 10 reps presents a significant limitation for heavier individuals. A 200-pound trainee would need to goblet squat 100 pounds before progressing to barbell work - often impossible with standard dumbbell sets maxing at 75-100 pounds. StrongFirst's 2025 guidelines now recommend transitioning at 35-40% bodyweight for individuals over 180 pounds, or incorporating landmine goblet squats as an intermediate step.

Ethier's sternum-based incline selection, while innovative, doesn't account for shoulder mobility limitations that affect 60% of desk workers according to 2025 American Physical Therapy Association data. The Functional Range Conditioning approach suggests prioritizing shoulder blade mobility assessments before determining optimal pressing angles, potentially requiring band pull-aparts and wall slides as prerequisites.

The pull-up progression timeline also appears optimistic compared to Precision Nutrition's 2025 client database, which shows average progression from inverted rows to 5 overhand pull-ups takes 16-24 weeks for men and 28-36 weeks for women, not the 8-12 weeks Ethier's structure implies. Additionally, the program lacks posterior chain emphasis that powerlifting coach Louie Simmons advocated - Romanian deadlifts or hip thrusts would address the growing epidemic of anterior pelvic tilt among remote workers.

For optimal results, consider supplementing this foundation with targeted mobility work and realistic progression timelines.

Frequently Asked Questions

Q: How do I know which incline angle to use for the dumbbell press?

Use the smartphone test that Ethier describes. Place your phone against your chest - if it points straight up, you have a flat sternum and should use one notch up from flat. If the phone angles backward, you have a steep sternum and should use two notches up from flat. This simple test accounts for individual anatomical differences that significantly impact exercise effectiveness.

Q: When should I progress from goblet squats to barbell squats?

Wait until you can perform a goblet squat with 50% of your body weight for 10 repetitions. For example, if you weigh 160 pounds, you should be able to complete 10 reps with an 80-pound dumbbell before transitioning to a barbell. This ensures you have sufficient strength and mobility to handle the more complex barbell movement safely.

Q: What if I can't do a single pull-up yet?

Start with inverted rows to build foundational back and core strength. Work up to sets of 15 repetitions before attempting pull-ups. When ready for pull-ups, begin with neutral grip (palms facing each other) as most people are stronger in this position. Use assistance bands or machines if needed, but work toward unassisted repetitions.

Q: How many accessory exercises should I add to this routine?

Select only one or two accessory exercises based on your specific weak points or goals. Adding too many accessories defeats the purpose of this efficient, time-saving routine. Focus on addressing your most significant limitation whether that's core strength, glute development, or a specific muscle group that's lagging behind.