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?

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
Frequency	2 to 6 Days a Week
Suitable For	Beginner Intermediate
Target Gender	Males and Females
Rest Between Sets	1-3 Minutes

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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.  

Instructions:

• 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.

Day 1

Exercises	Muscles Worked	Reps
Treadmill (Warm-up)	Full Body	3-5 min
Barbell Back Squat	Legs	15, 12, 10
Lat Pulldown	Back	15, 12, 10
Flat Bench Press	Chest	15, 12, 10
Dumbbell IYT Raises	Shoulder and Back	8 x 3
Leg Curl	Hamstrings	12 x 3
Hanging Knee Raises	Abs	10 x 2

Day 2

Exercises	Muscles Build	Reps
Pullups	Back and Biceps	8-10 x 3
Deadlift Off Blocks	Full Body	6-8 x 3
Incline Dumbbell Bench Press	Upper Chest	15, 12, 10
Seated Cable Rowing	Back	15, 12, 10
Hip Thrust	Glutes, Hams, & Hips	10-12 x 3
Dumbbell Wood Chop	Obliques	10/side x 2
Cycling	Full Body	5min

Day 3

Exercises	Muscles Worked	Reps
Treadmill (Warm-up)	Full Body	3-5 minutes
Chinups	Back and Biceps	10, 8, 6
Bar Dips	Chest, Shoulder, & Triceps	12, 10, 8
Lateral Raises	Shoulder	10, 8, 6
Dumbbell Pullover	Chest and Lats	10, 8, 6
Weighted Forearm Plank	Core	30-sec x 2
DB Romanian Deadlift	Posterior Chain	10, 8, 6

Day 4

Exercises	Muscles Worked	Reps
Hack Squat	Thigh	15, 12, 10
Barbell T-Bar Row	Back	15, 12, 10
Military Press	Shoulder	12, 10, 8
Pec Deck Fly	Chest	15, 12, 10
Rope Pushdown	Triceps	15 x 2
Alternate DB Curl	Biceps	15 x 2
Ab Wheel Rollout	Core	6 x 3

Day 5

Exercises	Muscles Worked	Reps
Treadmill	Full Body	3-5 mins
Machine Leg Press	Legs	12 x 3
Seated Cable Row	Back	12 x 3
Incline Dumbbell Bench Press	Chest	12 x 3
Chinups	Back and Biceps	10 x 3
Dips	Chest and Triceps	10 x 3
Rear Delt Raises	Posterior Delt	10 x 3

Day 6

Exercises	Targeted Muscles	Reps
Pullups	Back	10 x 3
Deadlift	Full Body	8 x 3
One-Arm DB Rowing	Back	10 x 3
Deficit Pushups	Chest	10 x 3
Face Pull	Back and Shoulder	12 x 3
Hip Thrust	Posterior Chain	12 x 3

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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.

Instructions:

• 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

Exercise	Muscle Worked	Reps
Standard Squat	Quadriceps	15
Lunges	Quads & Hams	10/side
Incline Pushup	Chest	15
Lying IYT Raises	Back	10
Regular Pushup	Chest	15
Superman Pull	Back	10
Bench Dips	Triceps	15
Shoulder Tap	Upper Body	10/side
Abs Workout	Core	10-minutes

Day 2

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

Exercise	Reps/time	Rest
Squat Jump	10 reps	30-sec
Mountain Climber	30-sec	30-sec
Jumping Jacks	30-sec	30-sec
Shoulder Tap	10/side	30-sec
Jumping Lunges	10/side	30-sec

30-Minute Bodyweight Strength Training

Exercises	Muscle Worked	Reps
Dive Bomber Pushup	Upper Body	10 x 2 sets
Inverted Row	Back and Biceps	10 x 3 sets
Burpees	Full Body	10 x 3 sets
Diamond Pushup	Chest, Triceps	10 x 3 sets
Lying Towel Pull	Back	10 x 3 sets
Bench Dips	Triceps	10 x 2 sets
Incline Towel Row	Back	10 x 2 sets
Pike Pushup	Shoulder	10 x 2 sets

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

Exercise	Reps/time	Rest
Crunches	15 reps	30-sec
Flutter Kicks	15-sec	30-sec
Alternate Heel Taps	10/side	30-sec
Leg Raises	10 reps	30-sec
Side Plank Hip Dips	10/side	30-sec

Day 3

Exercises	Muscle Worked	Rest
Mountain Climbing	Full Body Warm-up	30-sec x 2 sets
Burpees	Full Body	10 x 2 sets
Split Squat	Leg	10 x 2 sets
Lateral Lunges	Leg	10 x 2 sets
Archer pushup	Chest	10 reps x 2
Plank To Push Up	Chest, Shoulder	10 reps x 2
Bicep Leg Curl	Biceps	10 reps x 2
Floor I-Y-T Raise	Back	10 reps x 2
Reverse Crunches	Core	20 Reps
Russian Twist	Core	30-sec x 2 sets
Plank	Core	60 seconds
Side Plank	Core	30-sec/side

Day 4

Exercise	Muscle Worked	Reps
Squat Thrust	Legs	10 x 2 sets
Shoulder Tap	Arms, Core	10 x 2 sets
Nordic hamstring curl	Hamstring	10 x 2 sets
Glutes Bridges	Glutes	10 x 2 sets
Pike Pushup	Shoulder, Triceps	10 x 2 sets
Lying ITY Raises	Back	8 x 2 sets
Superman Pull	Back	10 x 2 sets
Plank	Core	60 seconds
Reverse Crunches	Core	20 Reps
Russian Twist	Core	15 Seconds

Day 5

Exercise	Muscle Worked	Reps
Jump Squat	Full Body Warm-up	20, 15, 10
Lunges	Quads, Hamstring	12, 10, 10
Close-grip pushup	Chest, Triceps	10 x 2 sets
Pike Pushup	Shoulder, Triceps	8 x 2 sets
Wall Handstand Push up	Shoulder, Triceps	10 x 2 sets
Modified Side plank	Bicep and Core	8 x 2 sets
W Superman Pull	Back	10 x 2 sets
Leg raises	Core	10 reps
V ups	Core	10 reps

Day 6

Exercises	Muscle Worked	Reps
High Knees	Full Body Warm-up	30 seconds
Inverted row	Back and Biceps	10 x 2 sets
Burpees	Full Body	10 x 2 sets
Push-up to Renegade Row	Upper Body	10 x 2 sets
Bench Dips	Triceps	10 x 2 sets
Close-grip pushup	Chest and Triceps	10 x 2 sets
Reverse Crunches	Core	20 seconds
Side Plank	Core	20 seconds
Toe Touch Crunch	Core	20 seconds

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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

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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.

References

• 1
  A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men – Journal Strength and Conditioning Research