Full-Body Muscle Building Workout

An intermediate workout focusing on muscle growth across major muscle groups, including the chest, back, legs, shoulders, and arms. This session incorporates a mix of compound and isolation exercises to maximize hypertrophy.

muscle building

intermediate

full body

hypertrophy

Chest

Back

Legs

Shoulders

Arms

full

muscle

3/27/2025•0 views•intermediate•45 min

Bench Press

Details

Sets

Reps

8-12

Rest

60s

Equipment

Barbell

Form Instructions

Lie back on a flat bench with a barbell racked above you.

Grip the barbell slightly wider than shoulder-width apart.

Lower the barbell to your chest, keeping your elbows at a 45-degree angle.

Push the barbell back up to the starting position, fully extending your arms.

Bent Over Row

Details

Sets

Reps

8-12

Rest

60s

Equipment

Dumbbells

Form Instructions

Stand with your feet shoulder-width apart holding a dumbbell in each hand.

Hinge at the hips and bend your knees slightly, keeping a straight back.

Pull the dumbbells towards your hips while squeezing your shoulder blades together.

Lower the weights back to the starting position in a controlled manner.

Squats

Details

Sets

Reps

10-15

Rest

60s

Equipment

Barbell

Form Instructions

Stand with your feet shoulder-width apart, a barbell resting on your upper back.

Engage your core and lower your body by bending your knees and pushing your hips back.

Go as low as you can while maintaining a flat back and upright torso.

Push through your heels to return to the starting position.

Shoulder Press

Details

Sets

Reps

8-12

Rest

60s

Equipment

Dumbbells

Form Instructions

Sit or stand with a dumbbell in each hand at shoulder height.

Press the weights overhead until your arms are fully extended.

Lower the weights back to the starting position while controlling the movement.

Tricep Dips

Details

Sets

Reps

8-12

Rest

60s

Equipment

Dip Station or Bench

Form Instructions

Position yourself on a dip station or bench with your hands gripping the edges.

Lower your body by bending your elbows until they reach about a 90-degree angle.

Push back up until your arms are fully extended.

Bicep Curls

Details

Sets

Reps

10-15

Rest

60s

Equipment

Dumbbells

Form Instructions

Stand with a dumbbell in each hand, arms fully extended at your sides.

Curl the dumbbells up while keeping your elbows close to your body.

Lower the dumbbells back to the starting position in a controlled manner.

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