Jeff Cavaliere is showing how to transform your physique for the New Year. On Jan. 12, 2026, via YouTube, he broke down his most effective two-part full-body workout.
Cavaliere has guided gym-goers and athletes to reach their full potential. He uses experience coupled with science-based methods to structure specific training routines. From the perfect biceps workout to stronger legs, he’s become a trusted authority on hypertrophy and fat loss. For those who stick with full-body workouts, Cavaliere has a plan that only takes 30 days to start seeing results.
Jeff Cavaliere’s Most Effective 2-Part Full-Body Workout
Find a breakdown from the video below:
First, Cavaliere structured his two-part full-body workout, which encompasses three sessions per week.
Week 1
- Monday – Workout A
- Wednesday – Workout B
- Friday – Workout A
Week 2
- Monday – Workout B
- Wednesday – Workout A
- Friday – Workout B
Workout A
*Start with an ignition set (a set almost to failure) before completing each exercise. Use a weight that causes failure after 12 repetitions.
- Incline Dumbbell Bench Press – 20 reps (Rest/Pause)
- Underhand Barbell Rows – 20 reps (Rest/Pause)
- Dumbbell High Pulls – 20 reps (Rest/Pause)
- PJR Pullovers – 20 reps (Rest/Pause)
- Goblet Squats – 40 reps (Rest/Pause)
- Barbell RDLs – 20 reps (Rest/Pause)
Cavaliere explained that this workout can differ for individuals because it’s based on effective reps performed, not a fixed number of sets.
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“The point of the ignition set is simply to put you into that state of failure. It’s to basically do that first set so when we start, all we’re counting are effective reps. This workout isn’t done for a specific amount of sets, it’s done for a specific amount of effective reps.”
He noted why the ignition sets are key to the effectiveness of this workout:
“You might find that in the very first set, because of that abbreviated rest, you’re certainly not getting 12 again, you’re maybe getting six or seven. You rest your 10-15 seconds again. You go to the next set, you might get four. You’ll grind out until you reach your 20 effective reps, how many sets that takes you in rest-pause fashion is how many sets you’re going to do.”
Before moving to the second half, he discussed the need for underhanded barbell rows in this routine:
“The reason why we’re using the underhand variation is very much the same reason we chose the incline dumbbell press versus the flat press, because in these total body workouts, you want to get as many muscle groups contributing to the lift as possible.”
Workout B
*Start with an ignition set (a set almost to failure) before completing each exercise. Use a weight that causes failure after 12 repetitions.
- Weighted Dips – 20 reps (Rest/Pause)
- 1-Arm High Cable Rows – 20 reps (Rest/Pause)
- Cable Lateral Raises – 20 reps (Rest/Pause)
- Barbell Curls – 20 reps (Rest/Pause)
- Dumbbell Reverse Lunges – 20 reps (Rest/Pause)
- Seated Hamstring Curl – 20 reps (Rest/Pause)
Cavaliere moved into the second part of the workout, highlighting why one-arm cable rows earned their spot.
“This is one of my favorite ways to train the back. What it does, it gives me the option of pulling and involving the biceps a little bit more as I supinate on the grip and pull; I can also get the rear delt in a very effective way. The number one driver of rear delt growth is extension of the elbow back behind the body,” he shared.
He also shared pointers on the seated hamstring curl. Cavaliere believes it’s a suitable option that covers the most ground for the lower body, as opposed to using the prone version, which could cause lower back issues.
“If you have a gym that you’re training in, look for the seated hamstring curl machine, rather than the prone lying down hamstring curl. I have a lot of issues with the lying down hamstring curl, in terms of it contributing to low back issues because of the driving of the knees as you’re trying to pull the weight up into that bench. It’s just not the best option.”
Cavaliere is determined to help his fanbase stay in shape, regardless of their specific goals. He recently unpacked how to improve strength and joint health with 10 exercises. Though he credits these exercises as optimal tools, he notes that consistency and effort are the most important drivers for results.
For those short on time, this routine could be a game-changer. Cavaliere also emphasizes safety when structuring his workouts.
RELATED: Jeff Cavaliere Shares the Only 4 Exercises You Need for a Six-Pack in 2026
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