Alex Leonidas short and intense full body workout
Heavy bench singles, ramping overhead press and lunges, weighted chin-ups, then three quick pump finishers. Here is the full routine from the video, set by set.
- Exercises
- 9
- Working sets
- 25 to 26
- Split
- Full body
- Level
- Intermediate and up
The routine
- Source wording: 3x1 @90-95% Boar Slingshot BenchSlingshot bench press3 x 1 · 90 to 95%
Bench press wearing a Slingshot-style elbow sleeve, which lets you handle more weight than a raw bench.
- Source wording: 4-5x3 Ramping Z-PressZ press4 to 5 x 3 · Ramping
Seated overhead press on the floor with legs straight out, no back support.
- Source wording: 3x10 Ramping Zercher LungeZercher lunge3 x 10 · Ramping
Barbell held in the crooks of the elbows.
- Source wording: 5x5 Close Grip Weighted ChinupClose-grip weighted chin-up5 x 5 · Weighted
- SupersetOne-arm face pull2 x 15Source wording: 2x15 One Arm Face Pull + Pushdown SupersetTriceps pushdown2 x 15
- Source wording: 2x15 Fat Grip ChinupFat-grip chin-up2 x 15
Thick grips on the bar make your forearms and grip work harder.
- SupersetLeg curl2 x 15Source wording: 2x15 Leg Curl + Leg Raise SupersetLeg raise2 x 15
The routine comes from the video's description on YouTube, where Alex lists every exercise with its sets and reps. Watch the video for how each lift is done.
How the session is built
- It runs heavy to light. The first lift is singles near your max, the middle lifts ramp up across sets of 3 to 10, and the last three blocks are sets of 15.
- One session covers the whole body: a press for chest, a press for shoulders, a single-leg lift, two vertical pulls, and small work for rear delts, triceps, hamstrings and abs.
- The two supersets pair moves that do not compete, a pull with a push and a hamstring move with an ab move, so the finish stays quick.
- The description gives the bench at 90 to 95% without saying whether that is of your raw or your Slingshot max. The source does not identify the reference max.
Who it suits
Lifters with a year or more under the bar who know their bench max and can do weighted chin-ups. If you are newer than that, skip the singles and work up to sets of 3 to 5, or start with Alex's free novice program linked below.
Run it in Zurge
- Save it as a routine, supersets included
- Last time's weight beside every set
- Rest timer between sets
Swaps if you lack the gear
| Problem | Do this instead |
|---|---|
| No Slingshot | Raw bench press, singles at a weight you could lift for 2 to 3. |
| Z press feels awful | Seated dumbbell press with a back rest, sets of 3 to 5. |
| Zercher hold hurts your arms | Front-rack or goblet reverse lunge for 10 a leg. |
| No dip belt for chin-ups | A dumbbell held between your feet, or bodyweight chin-ups for more reps. |
| No fat grips | Wrap a towel around the bar, or do normal chin-ups. |
Swaps and the notes on how the session is built are ours, not Alex Leonidas's.
Questions
How often should I do this workout?
The video shows one session and does not set a schedule. Full body sessions this heavy are usually run two or three times a week with a rest day between. Alex's full body videos and Q&As go deeper on frequency.
What does ramping mean?
You add weight each set and finish on your heaviest set for the day, instead of keeping the weight the same across all sets.
How long does it take?
The video is under five minutes because it is edited. With warm-ups and rest, a session like this usually takes 60 to 75 minutes.
Is this Alex Leonidas' full program?
No. This is one free workout from his YouTube channel. His programs and app are separate and are his to sell.
More from Alex Leonidas
The video belongs to Alex Leonidas and is embedded from YouTube. Zurge is not affiliated with or endorsed by Alex Leonidas. Routine checked against the video on Nov 9, 2026. Spotted a mistake? Tell us.