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Advanced Full Body Muscle Workout

A comprehensive workout plan targeting all major muscle groups with minimal equipment. Perfect for advanced individuals looking to build muscle and enhance strength.

muscle building
advanced workout
full body
minimal equipment
strength training
Chest
Back
Legs
Shoulders
Arms
Full Body
Core
advanced
minimal
muscle
4/21/2025•0 views•advanced•45 min

Push-Ups with Feet Elevated

Details

Sets
3
Reps
8-12
Rest
60s
Equipment
None

Form Instructions

Start in a plank position with your feet elevated on a box or step.
Keep your body straight 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.

Pull-Ups

Details

Sets
3
Reps
6-10
Rest
60s
Equipment
Pull-up bar

Form Instructions

Grip the pull-up bar with palms facing away, hands shoulder-width apart.
Hang with your arms fully extended and shoulders engaged.
Pull your body up until your chin is above the bar.
Lower yourself back to the starting position in a controlled manner.

Pistol Squats

Details

Sets
3
Reps
6-10 per leg
Rest
60s
Equipment
None

Form Instructions

Stand on one leg with the other extended in front of you.
Lower your body into a squat while keeping the extended leg off the ground.
Go as low as possible while maintaining balance.
Push through the heel of the standing leg to return to the starting position.

Handstand Push-Ups

Details

Sets
3
Reps
4-8
Rest
90s
Equipment
Wall for support

Form Instructions

Kick up into a handstand against the wall, ensuring your body is straight.
Lower your head towards the ground while keeping your elbows close to your body.
Push back up to the starting position, maintaining control throughout.

Burpees

Details

Sets
3
Reps
10-15
Rest
60s
Equipment
None

Form Instructions

Start standing, then drop into a squat with your hands on the floor.
Kick your feet back into a plank position.
Perform a push-up (optional).
Jump your feet back to your hands and explode into a jump reaching your arms overhead.

Plank to Shoulder Taps

Details

Sets
3
Reps
10-12 per side
Rest
45s
Equipment
None

Form Instructions

Get into a plank position with your hands under your shoulders.
While maintaining a strong core, lift one hand to tap the opposite shoulder.
Alternate sides while keeping your hips steady.

Tuck-ups

Details

Sets
3
Reps
10-15
Rest
45s
Equipment
None

Form Instructions

Sit on the ground with your knees bent and back slightly tilted back.
Extend both legs out while keeping your arms extended forward.
Pull your knees towards your chest while bringing your torso towards your knees.
Return to the starting position in a controlled manner.

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