Full Body Muscle Building Workout
An intermediate full body workout designed to build muscle using a combination of strength training exercises targeting all major muscle groups.
Full Body
Muscle Building
Strength Training
Intermediate
intermediate
full
muscle
2/12/2025•0 views•intermediate•60 min
Barbell Squats
Details
Sets
4
Reps
8-12
Rest
60s
Equipment
Barbell
Form Instructions
Stand with your feet shoulder-width apart and the barbell resting across your upper back.
Keep your chest up and core engaged as you lower your body by bending your knees and hips.
Go down until your thighs are parallel to the ground, maintaining a straight back.
Push through your heels to return to standing position while keeping your knees aligned with your toes.
Pull-Ups
Details
Sets
3
Reps
6-10
Rest
60s
Equipment
Pull-Up Bar
Form Instructions
Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width.
Hang with your arms fully extended and your legs crossed behind you.
Pull your body upward until your chin clears the bar, keeping your elbows close to your body.
Lower yourself back down in a controlled manner to the starting position.
Bench Press
Details
Sets
4
Reps
8-12
Rest
60s
Equipment
Barbell and Bench
Form Instructions
Lie back on a bench with your feet flat on the ground, and firmly grip the barbell with hands slightly wider than shoulder-width.
Lift the barbell off the rack and lower it toward your chest, keeping your elbows at about a 45-degree angle.
Press the barbell back up to the starting position, fully extending your arms at the top.
Deadlifts
Details
Sets
4
Reps
8-10
Rest
60s
Equipment
Barbell
Form Instructions
Stand with your feet shoulder-width apart and the barbell over the middle of your feet.
Bend at the hips and knees to grasp the barbell with an overhand grip, hands just outside your knees.
Keep your back flat and engage your core as you lift the barbell by extending your hips and knees.
Once upright, reverse the motion by hinging at the hips and lowering the barbell with control back to the ground.
Plank to Push-Up
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
None
Form Instructions
Start in a forearm plank position with your body in a straight line from head to heels.
Push up onto your hands one at a time, transitioning to a high plank position.
Lower back down to your elbows one at a time, returning to the forearm plank.
Maintain a tight core and neutral spine throughout the movement.
Dumbbell Lunges
Details
Sets
4
Reps
10-12 (each leg)
Rest
60s
Equipment
Dumbbells
Form Instructions
Stand with a dumbbell in each hand at your sides.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
The back knee should almost touch the ground, and the front knee should not extend past the toes.
Push through the front heel to return to the starting position and switch legs.
Seated Cable Rows
Details
Sets
4
Reps
10-12
Rest
60s
Equipment
Cable Machine
Form Instructions
Sit at the cable machine with your feet on the footrest and grasp the handle with both hands.
Keep your back straight and lean slightly back with a slight bend in your knees.
Pull the handle towards your abdomen, squeezing your shoulder blades together.
Slowly extend your arms back to the starting position, maintaining control of the weight.
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