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If you want to build every major muscle with just 6 exercises, a full body split is the way to go. Full body workout plans not only boost growth by training each muscle multiple times a week, but new research suggests they might also enhance fat loss. Five years ago, I shared a full body workout routine. But new research and hands-on experience have shown me how to make it even better. Today, I’m bringing you the upgraded version: a full body workout plan that includes 3 workouts per week — with as few as 6 key exercises per workout. I’ll walk you through all 3 workouts in the full body workout program, breaking down each exercise with science-backed tips. And the best part? You can try this entire routine for free on my new app. Click below to try the workout on the BWS+ app FREE for 2 weeks: https://builtwithscience.com/app Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/?sub_confirmation=1 Timestamps: 0:00 - Full Body Routine Overview 0:42 - Full Body Workout A 8:10 - Full Body Workout B 12:12 - Full Body Workout C 17:36 - Download The Routine To kick off Workout 1 of our full body workout plan, we’ll target the upper chest with the incline dumbbell press for 3 sets of 8-12 reps. The incline dumbbell press is one of the best all-around chest builders. Next, we’re moving to the lower body with squats for 3 sets of 6-8 reps. Research shows they don’t just grow the glutes as effectively as glute-focused exercises like hip thrusts, they also strengthen and grow the quads, adductors, and even your lower back. Next we’re focusing on the mid and upper back muscles with the dumbbell chest-supported row for 3 sets of 8-12 reps. To squeeze out extra growth: once you’ve hit failure on your last set, try to get at least 3-5 more half reps in that bottom position. Next, the hamstrings. You'll want both a leg curl movement and a deadlift-type movement in your workout plan. Today, we’ll focus on the leg curl. And to finish off this full body workout, you have 2 options. If you're using dumbbells, perform a superset of lying incline dumbbell curls for the biceps, then go right into dumbbell overhead extensions shortly after. Repeat that for a total of 3 times. If you're using cables, you can do behind the body cable curls superset with overhead rope extensions. Time for Workout 2 in our full body split. First up, the barbell bench press for 3 sets of 4-6 reps. Next, hamstrings with Romanian deadlifts for 3 sets of 6-8 reps. Then, lat pulldowns for 3 sets of 8-12 reps. Don’t forget: on your last set, push past failure by doing as many full reps as you can, then extend your set with 3-5 half reps in the stretched position to squeeze out extra growth. Next, 3 sets of walking lunges, aiming for about 6-10 reps per leg. To finish up Workout 2, we’ve got another isolation exercise superset with the side delts and abs. For the side delts, I’d recommend behind the body cable lateral raise with the cables set up 3-4 notches up from the bottom. After you’re done, we’ll immediately go into an ab exercise: reverse crunches. Repeat for a total of 3 times.  Alright, that wraps out Workout 2 of our full body workout routine. Time for Workout 3. First, we have the seated dumbbell shoulder press for 3 sets of 8-12 reps. Next up, the dumbbell row, with 3 sets of 8-12 reps. Don’t forget. On your last set, push past failure by doing as many half-reps as you can in the stretched position to maximize growth. Next up, 3 sets of 10-15 reps of hip thrusts. An effective swap are dumbbell step-ups on a bench or platform. To finish off the quads for the week, we’re doing 3 sets of 10-15 reps of leg extensions. Next, we’re working the chest with 3 sets of 10-15 reps of flyes to compliment the pressing we’ve done earlier in the week. My preferred setup is a seated cable fly with a pad or foam roller between my back and the bench for a deeper stretch in the chest. Alright, to finish off the week, we’ve got our final isolation superset, starting with calf raises. For maximum growth, standing calf raises are the way to go. Once you’re done, move straight into reverse cable flyes to target the rear delts. Repeat this superset for a total of 3 sets to wrap up your week of training (and week of full body workout routine). Now, if you’re wondering how to track all of this or remember the form for each move in the full body workout program, BuiltWithScience+, my new app, is designed to do all the heavy lifting for you — except the actual weights, of course. It’s super simple. Just click on the exercise, and you’ve got the form video right there. You can even swap exercises if you’re missing equipment or have an injury, and the app will still make sure you’re still working the right muscles. Plus, it tracks your sets and even starts coaching you after the first week. It’s just like having me with you at the gym. You can try 2 weeks of it for free by simply heading to https://builtwithscience.com/app.

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When drugs like Wegovy and Ozempic hit the market, they were hailed as revolutionary weight loss solutions. For many, these GLP-1 receptor agonists delivered on their promise, helping people shed significant pounds and improve their health. But for others, the reality is far more frustrating. As many as 1 in 5 people using these medications see little to no results, leaving them disheartened and questioning if the hype is real. If you’ve wondered why these “miracle” drugs don’t work for everyone—or if you’re one of the unlucky nonresponders—this article will explore the science, the solutions, and the hope behind finding what works for you. --- #### **The Science Behind GLP-1 Drugs** GLP-1 receptor agonists like Wegovy and Ozempic mimic a natural hormone in the body, glucagon-like peptide 1. This hormone helps regulate appetite, blood sugar, and energy balance by signaling the brain to feel full. For most people, this process effectively reduces appetite, helping them eat less and lose weight. Clinical trials show that patients can lose 15-22% of their body weight, but these impressive results don’t tell the whole story. #### **Why They Fail for Some** Approximately 10-20% of users fall into the category of “nonresponders,” losing less than 5% of their body weight. Experts believe genetics, hormones, and brain function play significant roles. Dr. Fatima Cody Stanford, an obesity expert, explains, “This is a disease that stems from the brain, and the dysfunction may not be the same for every patient.” Other factors—like medical conditions, sleep apnea, or medications such as antidepressants or steroids—can also blunt the effectiveness of GLP-1 drugs. --- #### **High Hopes, Deep Disappointments** The promise of these drugs has created soaring expectations, but for those who don’t see results, the letdown can be devastating. Dr. Katherine Saunders, an obesity specialist, highlights this emotional roller coaster: “With such high expectations, there’s so much room for disappointment.” Patients like Danielle Griffin, who hoped Wegovy would help her lose 70 pounds, find themselves feeling defeated when the scale barely moves. Despite following her doctor’s advice, exercising, and maintaining a healthy diet, Griffin only lost 13 pounds over a year and a half. #### **The Ripple Effect of Disappointment** This disappointment isn’t just about weight loss. For many, these drugs represent hope—a chance to improve their health and quality of life. When they don’t work, it can feel like hitting a wall, leaving patients questioning their options and their own efforts. --- #### **Switching Medications** If one GLP-1 drug doesn’t work, another might. The class of drugs includes different formulations, each targeting slightly different pathways in the body. Danielle Griffin, for example, transitioned from Wegovy to Zepbound, which also targets a second hormone pathway. In just three months, she’s seen slow but steady progress, losing 7 pounds. #### **Exploring Older Medications** For some patients, older weight loss drugs outside the GLP-1 category may prove more effective. Medications like phentermine or naltrexone-bupropion can still offer significant benefits under the guidance of a healthcare professional. --- --- The promise of GLP-1 drugs like Wegovy and Ozempic is real, but it’s not universal. For the 1 in 5 people who don’t respond as expected, the journey can be frustrating—but it’s far from over. Whether it’s switching medications, addressing lifestyle factors, or redefining your goals, there’s always another path forward. Remember, obesity is a complex condition that requires comprehensive care. Partner with healthcare professionals, stay open to trying new strategies, and focus on the bigger picture of your health and well-being. If you’ve found this article helpful or relatable, let us know in the comments: Have you tried GLP-1 drugs? What’s your experience been like? Don’t forget to **like, share, and subscribe** for more content about health, wellness, and finding solutions that work for you!

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