1 Hour Full Body Workout to Build Muscle at Home & Gym

If you’re looking for an easy-to-follow and effective 1 hour full body workout routine to build strength and muscle, you’ve come to the right place.

I’ve shared two workout routines in this article. One is for those who train in the gym and the other is for those who exercise at home using their body weight only.

Whether you are a male or female, you can follow one of the programs to improve your fitness level and body composition.

Should You Do Full Body Workouts?

Should You Do Full Body Workouts?

The full body workout allows you to train nearly all muscle groups in one training session, which saves your time and makes your workout more efficient.

It efficiently builds strength, endurance, and muscle mass and improves cardiovascular fitness.

Studies suggest doing total body workout training is a safe and great way to increase maximum strength.1 A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men – Journal Strength and Conditioning Research

You’ll also perform a combination of push, pull, and leg exercises in one session, which makes it interesting and keeps you motivated.

Overall, the full body workout is a safe and time-effective workout program. Anyone who wants to improve their fitness and physique in a limited time should try this routine.

Here’s an example of 1 Hour Full Body Gym Workout:

  • Barbell Squat – 15, 12, and 10 reps
  • Bench Press – 12, 10, and 8 reps
  • Military Press – 10, 8, and 6 reps
  • Bar Dips – 12, 10, and 8 reps
  • Barbell Bent Over Row – 10, 8, and 6 reps
  • Lat Pulldown – 10, 8, and 6 reps
  • Plank – 60 seconds

Workout Plan Summary

Plan 1 1 Hour Full Body Gym Workout Routine
Plan 2 Full Body 1 Hour Workout at Home
Goal Build Strength and Muscle
Frequency2 to 6 Days a Week
Suitable ForBeginner Intermediate
Target GenderMales and Females
Rest Between Sets1-3 Minutes

Full Body 1 Hour Gym Workout Routine to Build Muscle

If your goal is to build strength and muscle, you can follow this 1 hour gym workout routine for the desired number of times a week.

I’ve created this routine for myself and use it whenever I train my entire body in one session.

It works for me and I hope it will also work for you.

However, you need to follow this program for at least 2 months to see any visible changes.

There will be a total of 6 days of workout schedule. So, if you work out twice a week, you’ll complete this routine in three weeks.

And if you exercise three times a week, it will take two weeks for you to complete this program.  


  • Train at your own pace.
  • Follow the standard set routine (complete all sets of one exercise before moving to another). You can also perform exercises in a circuit, but it will be challenging.
  • Train a minimum of twice and a maximum of 4 days a week.
1 hour full body gym workout

Day 1

ExercisesMuscles WorkedReps
Treadmill (Warm-up)Full Body3-5 min
Barbell Back SquatLegs15, 12, 10
Lat PulldownBack15, 12, 10
Flat Bench PressChest15, 12, 10
Dumbbell IYT RaisesShoulder and Back8 x 3
Leg CurlHamstrings12 x 3
Hanging Knee RaisesAbs10 x 2
full body 1 hour workout

Day 2

ExercisesMuscles BuildReps
PullupsBack and Biceps8-10 x 3
Deadlift Off BlocksFull Body6-8 x 3
Incline Dumbbell Bench PressUpper Chest15, 12, 10
Seated Cable RowingBack15, 12, 10
Hip ThrustGlutes, Hams, & Hips10-12 x 3
Dumbbell Wood ChopObliques10/side x 2
Cycling Full Body5min
1 hour full body workout routine

Day 3

ExercisesMuscles WorkedReps
Treadmill (Warm-up)Full Body3-5 minutes
ChinupsBack and Biceps10, 8, 6
Bar DipsChest, Shoulder, & Triceps 12, 10, 8
Lateral RaisesShoulder10, 8, 6
Dumbbell PulloverChest and Lats 10, 8, 6
Weighted Forearm PlankCore30-sec x 2
DB Romanian DeadliftPosterior Chain10, 8, 6
1 hour full body workout plan

Day 4

ExercisesMuscles WorkedReps
Hack SquatThigh15, 12, 10
Barbell T-Bar RowBack15, 12, 10
Military PressShoulder12, 10, 8
Pec Deck FlyChest15, 12, 10
Rope PushdownTriceps15 x 2
Alternate DB CurlBiceps15 x 2
Ab Wheel RolloutCore 6 x 3

Day 5

ExercisesMuscles WorkedReps
TreadmillFull Body3-5 mins
Machine Leg PressLegs12 x 3
Seated Cable RowBack12 x 3
Incline Dumbbell Bench PressChest12 x 3
ChinupsBack and Biceps10 x 3
DipsChest and Triceps10 x 3
Rear Delt RaisesPosterior Delt10 x 3
1 hour full-body gym workout to build muscle

Day 6

ExercisesTargeted MusclesReps
PullupsBack10 x 3
DeadliftFull Body8 x 3
One-Arm DB RowingBack10 x 3
Deficit PushupsChest10 x 3
Face PullBack and Shoulder12 x 3
Hip ThrustPosterior Chain12 x 3

1 Hour Full Body Workout Routine at Home

1 Hour Full Body Workout Routine at Home

If you want to train systematically and improve your fitness at home with little or no equipment, this one hour full body workout plan is for you.

This routine comprises numerous bodyweight exercises that help build strength and muscle and improve cardiovascular fitness.

I’ve shared six days routine in this program. You can do three, four, or five days a week, depending on your fitness level and goal.


  • Perform exercises at low to moderate intensity
  • Do exercises in a circuit.
  • Perform as many rounds as possible in 60 minutes.
  • The optimum interval time between sets is 30-90 seconds
  • Aim for a minimum of two days and a maximum of four days a week.
  • You can make any changes you want.

Day 1

ExerciseMuscle WorkedReps
Standard SquatQuadriceps 15
LungesQuads & Hams10/side
Incline PushupChest15
Lying IYT RaisesBack10
Regular PushupChest15
Superman PullBack10
Bench DipsTriceps15
Shoulder TapUpper Body10/side
Abs WorkoutCore10-minutes

Day 2

15-Minutes Cardio (Three rounds, five minutes each)

Squat Jump10 reps30-sec
Mountain Climber30-sec30-sec
Jumping Jacks30-sec30-sec
Shoulder Tap10/side30-sec
Jumping Lunges10/side30-sec

30-Minute Bodyweight Strength Training

ExercisesMuscle WorkedReps
Dive Bomber PushupUpper Body10 x 2 sets
Inverted RowBack and Biceps10 x 3 sets
BurpeesFull Body10 x 3 sets
Diamond PushupChest, Triceps10 x 3 sets
Lying Towel PullBack10 x 3 sets
Bench DipsTriceps10 x 2 sets
Incline Towel RowBack10 x 2 sets
Pike PushupShoulder10 x 2 sets

15-Minute Core Workout (Perform three rounds, five minutes each)

Crunches15 reps30-sec
Flutter Kicks15-sec30-sec
Alternate Heel Taps10/side30-sec
Leg Raises10 reps30-sec
Side Plank Hip Dips10/side30-sec

Day 3

ExercisesMuscle WorkedRest
Mountain ClimbingFull Body Warm-up30-sec x 2 sets
BurpeesFull Body 10 x 2 sets
Split SquatLeg10 x 2 sets
Lateral LungesLeg10 x 2 sets
Archer pushupChest10 reps x 2
Plank To Push UpChest, Shoulder10 reps x 2
Bicep Leg CurlBiceps10 reps x 2
Floor I-Y-T RaiseBack10 reps x 2
Reverse CrunchesCore20 Reps
Russian TwistCore 30-sec x 2 sets
PlankCore 60 seconds
Side PlankCore 30-sec/side

Day 4

ExerciseMuscle WorkedReps
Squat ThrustLegs10 x 2 sets
Shoulder TapArms, Core10 x 2 sets
Nordic hamstring curlHamstring 10 x 2 sets
Glutes BridgesGlutes10 x 2 sets
Pike PushupShoulder, Triceps10 x 2 sets
Lying ITY RaisesBack8 x 2 sets
Superman PullBack10 x 2 sets
PlankCore60 seconds
Reverse CrunchesCore20 Reps
Russian TwistCore15 Seconds

Day 5

ExerciseMuscle WorkedReps
Jump SquatFull Body Warm-up 20, 15, 10
LungesQuads, Hamstring12, 10, 10
Close-grip pushupChest, Triceps10 x 2 sets
Pike Pushup Shoulder, Triceps 8 x 2 sets
Wall Handstand Push upShoulder, Triceps10 x 2 sets
Modified Side plankBicep and Core8 x 2 sets
W Superman PullBack10 x 2 sets
Leg raisesCore10 reps
V upsCore10 reps

Day 6

ExercisesMuscle WorkedReps
High KneesFull Body Warm-up30 seconds
Inverted rowBack and Biceps10 x 2 sets
BurpeesFull Body10 x 2 sets
Push-up to Renegade RowUpper Body10 x 2 sets
Bench DipsTriceps10 x 2 sets
Close-grip pushupChest and Triceps10 x 2 sets
Reverse CrunchesCore20 seconds
Side PlankCore20 seconds
Toe Touch CrunchCore20 seconds
one hour full-body workout at home

Is 1 Hour of Workout a Day Enough to Build Muscle?

Yes, one hour is the optimum time you can work out to build muscle and stay in shape.

For example, I follow the one-hour gym routine three to four times a week. And it helps me stay fit, active, and aesthetic.

Whether you train for 30 minutes, one hour, or 90 minutes a day, if you feed your muscles the required nutrition, sleep well and on time, and keep yourself hydrated, your muscles will grow and your body composition will improve.

Download Program PDF

The Final Words

The total body workout program effectively builds muscle, strength, and endurance in a limited time.

It allows you to focus on each muscle group in every session and help you achieve more results in less time.

However, it can be challenging for those starting new to physical training and unfamiliar with the exercise names.

If you find it difficult to do full-body training, you can try upper/lower, push/pull/legs, or compound split workouts.

Whichever program you follow, you should focus on compound liftings, isolation, and isometric exercises.

You’ll also need to constantly increase loads (progressive overload) if you want to build muscle.

Building muscle isn’t possible without nutrition, so make sure you feed sufficient macros to your muscles.

Usually, those who want to increase their mass need to consume 2-3 g/kg protein of their body weight throughout the day.

You can also check out the highest calories protein food that you can incorporate into your diet.

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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