Back to Workouts
Strength TrainingPopular

Full Body Strength

Build muscle and increase strength with this comprehensive full-body routine designed to target all major muscle groups.

Duration
45 min
Difficulty
Intermediate
Exercises
8
Calories
350-450
Full Body Strength

Exercise List

Barbell Squats

1 of 4

Stand with feet shoulder-width apart, lower into squat position, then drive through heels to return to start.

Sets
4
Reps
8-12
Rest
90s
QuadricepsGlutesHamstrings

Bench Press

2 of 4

Lie on bench, lower barbell to chest, then press up to full arm extension.

Sets
4
Reps
8-10
Rest
2min
ChestShouldersTriceps

Bent-Over Rows

3 of 4

Hinge at hips, pull barbell to lower chest, squeeze shoulder blades together.

Sets
3
Reps
10-12
Rest
90s
BackBicepsRear Delts

Overhead Press

4 of 4

Press dumbbells overhead from shoulder height to full extension.

Sets
3
Reps
8-10
Rest
90s
ShouldersTricepsCore

Equipment Needed

  • Dumbbells
  • Barbell
  • Bench

Target Muscles

ChestBackLegsShouldersArms

Pro Tips

  • • Warm up for 5-10 minutes before starting
  • • Focus on proper form over speed
  • • Stay hydrated throughout the workout
  • • Cool down and stretch after completion