Workout · Muscle
60-Minute Full-Body Hypertrophy
A complete muscle-building session that hits legs, push and pull in one hour.
Length
60 min
Level
Intermediate
Format
Straight sets
Equipment
Barbell, Dumbbells, Pull-up bar, Bench
Your session
Saved on this device
Ideal when you can train three days a week: each session covers the whole body with plenty of volume.
Rest is longer on the big lifts and shorter on accessories, so keep an eye on the clock.
Warm-up
Easy pace, build gradually
- 1Rowing Machine3 min
Easy, conversational pace
- 22 × 5 each side
- 31 × 8 each side
- 41 × 8 reps
Main
Rest 2 minutes
- 14 × 8 repsRest 2 min
- 24 × 8 repsRest 2 min
- 34 × 10 repsRest 1m 30s
Accessories
Rest 60 seconds
- 13 × 10 each legRest 1 min
- 23 × 8 repsRest 1 min
- 33 × 10 repsRest 1 min
- 43 × 12 repsRest 45s