Full Body Muscle Building Workout

This 60-minute intermediate workout is designed to target all major muscle groups using minimal equipment. Perfect for those looking to build muscle strength and endurance without the need for a gym.

muscle building

full body

intermediate

bodyweight

fitness

Full Body

minimal

muscle

6/12/2025•0 views•intermediate•60 min

Bodyweight Squats

Details

Sets

Reps

10-15

Rest

60s

Equipment

none

Form Instructions

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

Lower your body by bending your knees and pushing your hips back as if sitting in a chair.

Keep your chest up and back straight; do not let your knees go past your toes.

Lower down until your thighs are parallel to the ground or as far as comfortable.

Push through your heels to return to the starting position.

Push-Ups

Details

Sets

Reps

8-12

Rest

60s

Equipment

none

Form Instructions

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

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

Lower your body towards the ground by bending your elbows.

Keep your elbows close to your body as you lower down.

Push through your palms to lift your body back to the starting position.

Lunges

Details

Sets

Reps

10-12 per leg

Rest

60s

Equipment

none

Form Instructions

Stand tall with your feet hip-width apart.

Step forward with your right leg and lower your body until both knees are bent at about a 90-degree angle.

Your back knee should hover just above the floor, and your front knee should be directly above your ankle.

Push back to the starting position and switch legs.

Plank

Details

Sets

Reps

30-60 seconds

Rest

45s

Equipment

none

Form Instructions

Lie face down and lift your body off the ground, balancing on your forearms and toes.

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

Engage your core and hold this position for the specified time.

Mountain Climbers

Details

Sets

Reps

Rest

45s

Equipment

none

Form Instructions

Start in a high plank position with your hands directly under your shoulders.

Drive your right knee toward your chest, then quickly switch and drive your left knee toward your chest.

Continue to alternate rapidly for the duration specified.

Burpees

Details

Sets

Reps

10-15

Rest

60s

Equipment

none

Form Instructions

Stand with your feet shoulder-width apart.

Lower your body into a squat and place your hands on the ground.

Jump your feet back into a plank position and perform a push-up.

Jump your feet back toward your hands, and explosively jump into the air with your hands overhead.

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