Full Body Muscle Building Workout
This 60-minute full-body workout targets all major muscle groups using minimal equipment, focusing on muscle growth and endurance.
full body
muscle building
intermediate workout
minimal equipment
Full Body
intermediate
minimal
muscle
2/21/2026•0 views•intermediate•60 min
Push-Ups
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
none
Form Instructions
Begin in a plank position with your arms straight, hands placed slightly wider than shoulder-width apart.
Lower your body by bending your elbows, keeping them at a 45-degree angle from your torso.
Lower until your chest nearly touches the ground, then push back up to the starting position.
Keep your body in a straight line throughout the movement.
Squats
Details
Sets
3
Reps
10-15
Rest
60s
Equipment
none
Form Instructions
Stand with feet shoulder-width apart and toes pointing slightly out.
Lower your body by bending your knees and pushing your hips back as if sitting into a chair.
Keep your chest up and back straight while avoiding any forward lean.
Lower until your thighs are parallel to the ground or as far as comfortable, then push through your heels to return to standing.
Plank to Shoulder Tap
Details
Sets
3
Reps
10-12 each side
Rest
60s
Equipment
none
Form Instructions
Start in a high plank position with hands under shoulders and body in a straight line.
Engage your core to prevent hip movement.
Lift your right hand to tap your left shoulder, bringing it back to the ground.
Repeat on the other side. Keep your hips stable throughout the movement.
Lunges
Details
Sets
3
Reps
10-12 each leg
Rest
60s
Equipment
none
Form Instructions
Stand with feet hip-width apart.
Step forward with your right leg, lowering your hips until both knees are at 90-degree angles.
Ensure your front knee is over your ankle and the back knee is hovering just above the ground.
Push through your front heel to return to the starting position and repeat on the other side.
Mountain Climbers
Details
Sets
3
Reps
30 seconds
Rest
60s
Equipment
none
Form Instructions
Begin in a high plank position, fingers wide and weight distributed evenly.
Quickly drive your right knee towards your chest, then switch legs and bring your left knee in as you extend the right leg back.
Continue alternating legs at a fast pace, keeping your core engaged and hips low.
Glute Bridges
Details
Sets
3
Reps
12-15
Rest
60s
Equipment
none
Form Instructions
Lie on your back with knees bent and feet flat on the ground, hip-width apart.
Press through your heels and squeeze your glutes to lift your hips towards the ceiling.
Hold for a moment at the top, ensuring your body forms a straight line from shoulders to knees.
Lower your hips back down without touching the ground to maintain tension, then repeat.
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