Full Body Strength Workout
This full-body strength workout is designed to target all major muscle groups in a single session. It's perfect for those looking to build overall strength and muscle mass while improving functional fitness. The workout follows a compound-first approach, starting with the most demanding multi-joint exercises when your energy is highest, then moving to isolation exercises to finish off specific muscle groups.
Target Muscle Groups
Warm-up
5-10 minutes of light cardio (jogging, cycling, or rowing) followed by dynamic stretches targeting major muscle groups.
1. Barbell Squat
4 × 8-10Stand with feet shoulder-width apart, barbell across upper back. Bend knees and hips to lower until thighs are parallel to floor, then push back up.
Tip: Keep chest up and knees tracking over toes.
Rest: 90 sec
2. Bench Press
4 × 8-10Lie on bench with feet flat on floor. Grip barbell slightly wider than shoulder width. Lower bar to chest, then press back up to starting position.
Tip: Keep wrists straight and elbows at approximately 45° angle from body.
Rest: 90 sec
3. Bent-Over Row
3 × 10-12Hinge at hips with slight knee bend, back flat. Pull barbell to lower ribs, squeezing shoulder blades together.
Tip: Keep core tight and avoid rounding your back.
Rest: 60 sec
4. Overhead Press
3 × 8-10Stand with feet shoulder-width apart, barbell at shoulder height. Press weight overhead until arms are fully extended.
Tip: Avoid excessive arching of the lower back.
Rest: 60 sec
5. Romanian Deadlift
3 × 10-12Hold barbell in front of thighs, feet hip-width apart. Hinge at hips, lowering barbell while keeping back flat. Return to standing by driving hips forward.
Tip: Feel the stretch in your hamstrings and maintain a neutral spine.
Rest: 60 sec
6. Dumbbell Bicep Curl
3 × 12-15Stand with dumbbells at sides, palms facing forward. Curl weights toward shoulders, keeping elbows close to ribs.
Tip: Avoid swinging the weights or using momentum.
Rest: 45 sec
7. Tricep Pushdown
3 × 12-15Stand facing cable machine with rope attachment at chest height. Push rope down until arms are fully extended, keeping elbows close to body.
Tip: Focus on using your triceps, not your shoulders.
Rest: 45 sec
8. Plank
3 × 30-60 secSupport body on forearms and toes, forming a straight line from head to heels. Hold position while keeping core engaged.
Tip: Don't let your hips sag or pike up.
Rest: 30 sec
Cool-down
5 minutes of static stretching, holding each stretch for 20-30 seconds.
Workout Summary
- Duration:45 minutes
- Difficulty:Intermediate
- Equipment:Dumbbells, Barbell, Bench
- Exercises:8