Full Body Strength
intermediate
Template
9 exercises
45m
A comprehensive full-body workout targeting all major muscle groups. Perfect for beginners and intermediate fitness levels.
Target Muscles
Primary
Rectus Abdominis
Transverse Abdominis
Pectorals
Latissimus Dorsi
Quadriceps
Glutes
Hamstrings
Erector Spinae
Rhomboids
Secondary
Obliques
Lower Back
Anterior Deltoids
Triceps
Middle Trapezius
Biceps
Calves
Trapezius
Forearms
Posterior Deltoids
Equipment Needed
Exercise Mat
Pull-up Bar
Olympic Barbell
Adjustable Dumbbells
Workout Structure
Warm Up
individual
Plank
1 sets30s30s rest
Rectus Abdominis
Transverse Abdominis
Strength
pairs
Pair 1
2 exercisesPush-ups
3 sets12 reps90s rest
Pull-ups
3 sets8 reps90s rest
Pair 2
2 exercisesBarbell Back Squat
3 sets15 reps90s rest
Deadlift
3 sets10 reps120s rest
Core & Accessories
individual
Lunges
3 sets12 reps60s rest
Quadriceps
Glutes
Barbell Bench Press
3 sets10 reps75s rest
Pectorals
Dumbbell Chest Press
3 sets10 reps75s rest
Pectorals
Bent-Over Barbell Row
3 sets10 reps75s rest
Latissimus Dorsi
Rhomboids