Best 1 Hour Full Body Workout To Build Muscle

Whether you work out three times, four times, or five times a week, if you do 1-hour full body workout, then I can help you with the right plan. I’ve designed a couple of 1 hour full-body gym and home workout routines that you can use to build strength and muscle.

Doing the right exercises always yield better results than just doing any exercise. If you want to train each muscle of your body but you just have 60 minutes to spend, then you’ll need to focus on compound exercises.

Compound exercises work on multiple muscles at the same time and help you build strength and mass.

Bench press, squat, push-up, pull-ups, deadlift, dips, clean and press, and overhead press are some of the examples of compound workouts.

Related – 1 Hour Gym Workout For Beginners To Build Muscle

Should You Do Full Body Workouts?

Should You Do Full Body Workouts?
Image Credit – Freepik

Yes, you can do full body workouts to build maximum strength.

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

However, if you want to increase muscle mass, then you can do split training or push-pull legs (PPL).

Whichever program you follow, you should primarily focus on compound lifting, then isolation and isometric exercises.

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

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 helps but building muscle isn’t possible without sufficient nutrition.

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

Nutrition is an important but a different topic according to this article, so I won’t deep into this.

I want you to create your diet plant depending on what you eat and what you can afford to eat.

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

Also Read: Bodyweight Workout Plan To Get Ripped (WIth PDF)

Workout Plan Summary

Plan 11 Hour Full Body Gym Workout Routine
Plan 21 Hour Total Body Home Workout Plan
GoalStrength and Gain
Frequency2 to 6 Days a Week
Suitable ForAll Fitness Level
Rest Between Sets1-2 Minutes

1 Hour Gym Workout Routine To Build muscle

Full Body 1 Hour Gym Workout
Full Body 1 Hour Gym Workout

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 used it whenever I do full-body exercises for one hour.

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

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

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

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

However, if you exercise six days a week, then you can follow this plan every week.

You can also save this: 7 Day Gym Workout Plan With PDF

Day 1

Pull ExercisesMuscles WorkedReps
Barbell Back SquatLegs15, 12, 10
Hindu PushupUpper BodyAMRAP x 3 sets
Flat Bench PressChest12, 10, 8
Barbell Overhead PressShoulder, Triceps10, 8, 6
Dumbbell IYT RaisesShoulder and Back10, 8, 6
Incline Dumbbell Pullover Chest, Back10, 8, 6
1 hour full body exercise routine

Day 2

ExercisesMuscles BuildReps
PullupsBackAMRAP x 3
Deadlift
(Alt: DB Deadlift)
Full Body6, 4, 2, 1
One-Arm Incline DB RowingBack, Shoulder10, 8, 6
Face PullBack, Shoulder10, 8, 6
Upright RowShoulder and
Upper Trap
10, 8, 6
Hip ThrustGlutes, Hamstrings,
and Hips
10, 8, 6
1 hour full body workout routine

Day 3

ExercisesMuscles WorkedReps
Incline Bench PressChest, Shoulder,
and Triceps
AMRAP x 3 sets
Incline DB FlyesChest, Shoulder10, 8, 6
Bar DipsChest, Shoulder,
and Triceps
12, 10, 8
Lateral RaisesShoulder10, 8, 6
Barbell JammersFull Body 10, 8, 6
Romanian DeadliftHamstrings,
Lower Back
10, 8, 6
1 hour full body workout plan

Day 4

ExercisesMuscles WorkedReps
Barbell Back SquatLower Body12, 10, 8
Hack SquatLower Body12, 10, 8
Lat PulldownBack10, 8, 6
T RowingBack12, 10, 8
Dumbbell IYTBack, Shoulder10, 8, 6
PlankCore60-Sec
Reverse CrunchesCore15 Reps
Dumbbell Side BendCore10 Reps
Hanging Knee RaiseCore10 Reps
full body workout for 1 hour in the gym

Day 5

ExercisesMuscles WorkedReps
Barbell Bench PressChest10, 8, 6
Incline Dumbbell PressChest, Shoulder,
and Triceps
12, 10, 8
Barbell Overhead PressShoulder and TricepsAMRAP x 3 sets
Bent Arm Lateral RaisesShoulder12, 10, 8
DipsChest, Shoulder,
and Triceps
AMRAP x 3 sets
Barbell Skull CrusherTriceps12, 10, 8
1 hour full-body gym workout to build muscle

Day 6

ExercisesMuscles BuildReps
PullupsBackAMRAP x 3
DeadliftFull Body6, 4, 2, 1
One-Arm Incline DB RowingBack and Shoulder10, 8, 6
Face PullBack and Shoulder10, 8, 6
Upright RowShoulder and
Upper Trap
10, 8, 6
Hip ThrustGlutes, Hamstrings,
and Hips
10, 8, 6
1 hour total-body workout at gym

1 Hour Full Body Workout Routine At Home

If you’re one of the fitness enthusiasts who work out at home without weights and equipment, then the below workout routine can be helpful for you.

1 Hour Full Body Workout At Home
1 Hour Full Body Workout at Home (Image by master1305 – www.freepik.com)

In this one hour full body home workout routine, you’ll train each muscle part efficiently.

I’ve shared 1-hour daily exercise routine for 6 days a week.

So depending on your fitness level and goal, you can do three, four, five, or six days a week.

Related: 3 Day Full Body Workout At Home (With PDF)

The optimum interval time between sets – 30-90 seconds

Day 1

ExerciseMuscle WorkedReps
Normal SquatQuadriceps20, 15, 10
LungesQuads, Hamstring12, 10, 10
Incline PushupChest20
Regular PushupChest20
Pike PushupShoulder Triceps10 x 2 sets
Lying IYT RaisesBack8 x 2 sets
Superman PullBack10 x 2 sets
PlankCore30-60 sec
Also Read: Full Bodyweight Workout For Beginners At Home

Day 2

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

Day 3

ExercisesMuscle WorkedRest
Mountain ClimbingFull Body Warm-up30-sec x 2 sets
BurpeesFull Body10 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 TwistCore30-sec x 2 sets
PlankCore60 seconds
Side PlankCore30-sec/side

Day 4

ExerciseMuscle WorkedReps
Squat ThrustLegs10 x 2 sets
Shoulder TapArms, Core10 x 2 sets
Nordic hamstring curlHamstring10 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
1 hour total-body workout at home

Day 5

ExerciseMuscle WorkedReps
Jump SquatFull Body Warm-up20, 15, 10
LungesQuads, Hamstring12, 10, 10
Close-grip pushupChest, Triceps10 x 2 sets
Pike PushupShoulder, Triceps8 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
full-body workout at home for 1 hour

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 workout a day enough to build muscle?

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

The workout duration also depends on several factors, such as fitness goal, age, fitness levels, and the intensity of the workout.

If your goal is to gain strength and mass, then training 1 hour full body workout for five to six days a week can be useful.

However, if you want to maintain your fitness, then you can do three to four times a week.


Related
4 Week Workout Plan For Weight Loss (With PDF)
3 Day Compound Workout Routine
Calisthenics Full Body Workout, Routine, And PDF

References