Full Body Muscle Sculpt Workout
An intermediate full body workout designed to build muscle using minimal equipment. Perfect for those looking to enhance strength and muscle definition.
full body
muscle building
bodyweight
intermediate
Full Body
minimal
muscle
7/2/2025•0 views•intermediate•45 min
Push-Ups
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
None
Form Instructions
Start in a high plank position with your hands slightly wider than shoulder-width apart.
Keep your body in a straight line from head to heels.
Lower your body until your chest almost touches the floor.
Push through your palms to return to the starting position.
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
60s
Equipment
None
Form Instructions
Stand with your feet shoulder-width apart.
Lower your body by bending your knees and pushing your hips back as if sitting in an imaginary chair.
Ensure your knees do not pass your toes.
Go as low as you can, ideally to parallel, then rise back to the starting position.
Plank Rows
Details
Sets
3
Reps
8-10 per side
Rest
60s
Equipment
Dumbbells (if available) or water bottles
Form Instructions
Start in a plank position with a dumbbell in each hand.
Keep your body in a straight line from head to heels.
Row one arm up towards your ribs while stabilizing your body with the other arm.
Lower the dumbbell back down and repeat on the other side.
Lunges
Details
Sets
3
Reps
10-12 per leg
Rest
60s
Equipment
None
Form Instructions
Stand with your feet hip-width apart.
Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.
Make sure your front knee is directly above your ankle.
Push through the front heel to return to the starting position and switch legs.
Tricep Dips
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
Chair or bench
Form Instructions
Sit on the edge of a chair with your hands next to your hips, fingers facing forward.
Slide your buttocks off the edge and lower your body by bending your elbows to about a 90-degree angle.
Push through your palms to return to the starting position.
Mountain Climbers
Details
Sets
3
Reps
30 seconds
Rest
30s
Equipment
None
Form Instructions
Start in a high plank position.
Quickly drive one knee towards your chest, then switch legs in a running motion.
Keep your core engaged and your body stable throughout the movement.
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