Ethier’s Three Workouts for Hypertrophy, Strength, and Fat Loss
Jeremy Ethier, founder, has crafted three full-body workouts that highlight key studies and form tips. These workouts are designed to promote hypertrophy, strength, and fat loss.
Workout A
- Barbell Bench Press: 3 x 4-6
- Romanian Deadlifts: 3 x 6-8
- Wide-Grip Lat Pulldowns: 3 x 8-12
- Walking Lunges: 3 x 6-10
- Behind-the-Back Cable Lateral Raise + Reverse Crunches: 3 Supersets
Ethier’s Tips for Workout A
- Start with incline dumbbell presses to bias the upper chest.
- Use a phone test to determine the best individual incline angle.
- Warm up with a light set of 8-10 reps, use moderate weight for 3-5 reps, and do 1-2 reps with heavy dumbbells.
- Perform three working sets.
Workout B
- Barbell Bench Press: 3 x 4-6
- Romanian Deadlifts: 3 x 6-8
- Lat Pulldowns: 3 x 8-12
- Walking Lunges: 3 x 6-10
- Dumbbell Rows: 3 x 8-12
Ethier’s Tips for Workout B
- Begin with the barbell bench press for low reps for the mid-lower chest.
- Use a wide grip, lean back slightly, and pull the bar toward your upper chest.
- Perform partial reps in the stretch toward the end of each set.
Workout C
- Dumbbell Shoulder Press: 3 x 4-6
- Lat Dumbbell Rows: 3 x 8-12
- Hip Thrusts: 3 x 6-10
- Leg Curls: 3 x 10-12
- Overhead Triceps Extensions: 3 x 10-12
Ethier’s Tips for Workout C
- Dumbbell shoulder presses target the front and medial delts.
- Keep the elbows tight to your side, and focus on driving them back toward the hips in a sweeping arcing motion.
- Finish with half reps from arm’s length.
Conclusion
These three workouts are designed to promote hypertrophy, strength, and fat loss. By following Ethier’s tips and guidelines, you can optimize your training and achieve your fitness goals.
FAQs
- What is the best way to warm up for these workouts?
- Warm up with a light set of 8-10 reps, use moderate weight for 3-5 reps, and do 1-2 reps with heavy dumbbells.
- How do I determine the best individual incline angle for incline dumbbell presses?
- Use a phone test to determine the best individual incline angle.
- Can I substitute exercises or modify the workouts to fit my fitness level?
- Yes, you can substitute exercises or modify the workouts to fit your fitness level. However, be sure to follow Ethier’s tips and guidelines to ensure optimal results.
Reference
- Carneiro, M. A. S., Nunes, P. R. P., Souza, M. V. C., Assumpção, C. O., & Orsatti, F. L. (2024). Full-body resistance training promotes greater fat mass loss than a split-body routine in well-trained males: A randomized trial. Journal of Strength and Conditioning Research, 38(6), 846–854. doi: 10.1002/ejsc.12104
- Simão, R., de Salles, B. F., Figueiredo, T., Dias, I., & Willardson, J. M. (2012). Exercise order in resistance training. Journal of Strength and Conditioning Research, 26(3), 251–265. doi: 10.2165/11597240-000000000-00000
- Nunes, J. P., Grgic, J., Cunha, P. M., Ribeiro, A. S., Schoenfeld, B. J., de Salles, B. F., & Cyrino, E. S. (2021). What influence does resistance exercise order have on muscular strength gains and muscle hypertrophy? A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 35(2), 149–157. doi: 10.1080/17461391.2020.1733672
… (remaining references omitted)