Full Body Muscle Building Workout

This 45-minute intermediate workout plan is designed to target all major muscle groups, focusing on building muscle. With minimal equipment, you'll engage your chest, back, legs, shoulders, arms, core, and overall body strength.

full body

muscle building

intermediate

minimal equipment

Chest

Back

Legs

Shoulders

Arms

Core

Full Body

minimal

muscle

1/27/2025•0 views•intermediate•45 min

Push-Ups

Details

Sets

Reps

8-12

Rest

60s

Equipment

none

Form Instructions

Start in a plank position with hands slightly wider than shoulder-width apart.

Keep your body in a straight line from head to heels.

Lower your body until your chest nearly touches the ground.

Push back up to the starting position, keeping your core tight throughout.

Bodyweight Squats

Details

Sets

Reps

10-15

Rest

60s

Equipment

none

Form Instructions

Stand with feet shoulder-width apart and toes slightly turned out.

Lower your body as if sitting back into a chair, keeping your chest up and knees behind your toes.

Squat down until thighs are parallel to the floor, then drive through your heels to stand back up.

Bent-Over Rows (using filled water bottles or similar)

Details

Sets

Reps

8-12

Rest

60s

Equipment

two filled water bottles

Form Instructions

Stand with feet hip-width apart, holding a water bottle in each hand.

Hinge at your hips and bend your knees slightly until your torso is almost parallel to the floor.

With elbows close to your body, pull the bottles towards your torso, squeezing your shoulder blades together.

Lower the bottles back down and repeat.

Plank Shoulder Taps

Details

Sets

Reps

10-15 (each side)

Rest

60s

Equipment

none

Form Instructions

Start in a plank position on your hands, keeping your body straight.

Lift one hand off the ground and tap the opposite shoulder.

Return the hand to the floor and repeat on the other side, minimizing body rotation.

Glute Bridges

Details

Sets

Reps

12-15

Rest

60s

Equipment

none

Form Instructions

Lie on your back with knees bent and feet flat on the floor, hip-width apart.

Push through your heels to lift your hips toward the ceiling.

Squeeze your glutes at the top of the movement, then lower back down.

Tricep Dips (using a chair or bench)

Details

Sets

Reps

8-12

Rest

60s

Equipment

chair or bench

Form Instructions

Sit on the edge of a chair with hands next to your thighs.

Move your hips off the edge and lower your body by bending your elbows, keeping them close to your body.

Push back up to the starting position using your triceps.

Russian Twists

Details

Sets

Reps

10-15 (each side)

Rest

60s

Equipment

none

Form Instructions

Sit on the ground with your knees bent and lean back slightly.

Lift your feet off the ground and balance on your sit bones.

Rotate your torso to one side, touching the ground beside you, then rotate to the other side.

Standing Calf Raises

Details

Sets

Reps

12-15

Rest

60s

Equipment

none

Form Instructions

Stand with feet hip-width apart.

Rise up onto the balls of your feet, squeezing your calves at the top.

Slowly lower back down to the ground.

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