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Muscle Gain · Full Body · Level 1

60-minute Muscle Gain workout Full Body, level 1

  • 60min with rests
  • 26moves
  • 7blocks

You need: Band Bench Dumbbell

Every move has a how-to video.

Start the warm-up

How to follow it

  1. Start the timer

    It keeps time for the whole workout and counts down each rest.

  2. Tap a move to see how

    Each move opens with its video and how to do it, without leaving the page.

  3. Do the rounds, then rest

    Every block says how many rounds to do and how long to rest between them.

  • The estimated duration includes the prescribed rounds and breaks. Your pace can change the time it takes.
  • This workout does not check for injuries or medical conditions, so review each exercise and get qualified advice if you need it.

The session

Work through it block by block

Warm-up

Warm-up

Ease in: do these 3 moves in order. That is one round. Rest 10 seconds, then go again: 2 rounds in total.

  • 2rounds
  • 10 srest between rounds
  • 3moves
Warm-up: 3 moves, 2 rounds, 10 seconds rest between rounds
MoveRound 1Round 2
Band bench-apartReps · See how4–8 reps4–8 reps
BridgeHold · See how4–8 hold4–8 hold
Full plankHold · See how4–8 hold10–15 hold

Set 1 of 5 · Strength

Set 1

Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.

  • 3rounds
  • 30 srest between rounds
  • 4moves
Set 1 of 5: 4 moves, 3 rounds, 30 seconds rest between rounds
MoveRound 1Round 2Round 3
7s reverseReps · See how4–8 reps8–12 reps10–12 reps
Ab cycleReps · See how8–12 reps10–12 reps12–15 reps
Band chest flyReps · See how4–8 reps4–8 reps8–12 reps
Bent over rows with resistance bandReps · See how4–8 reps8–12 reps10–12 reps

Set 2 of 5 · Strength

Set 2

Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.

  • 3rounds
  • 30 srest between rounds
  • 4moves
Set 2 of 5: 4 moves, 3 rounds, 30 seconds rest between rounds
MoveRound 1Round 2Round 3
Bicep curl with resistance bandReps · See how8–12 reps10–12 reps12–15 reps
Bicep curlsReps · See how8–12 reps10–12 reps12–15 reps
Chest press with resistance bandReps · See how4–8 reps8–12 reps10–12 reps
Concentration curlsReps · See how8–12 reps10–12 reps12–15 reps

Set 3 of 5 · Strength

Set 3

Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.

  • 3rounds
  • 30 srest between rounds
  • 4moves
Set 3 of 5: 4 moves, 3 rounds, 30 seconds rest between rounds
MoveRound 1Round 2Round 3
Cross hammer curlsReps · See how8–12 reps10–12 reps12–15 reps
Dumbbell kick backsReps · See how4–8 reps8–12 reps10–12 reps
Dumbbell raisesReps · See how8–12 reps10–12 reps12–15 reps
Face pullReps · See how8–12 reps10–12 reps12–15 reps

Set 4 of 5 · Strength

Set 4

Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.

  • 3rounds
  • 30 srest between rounds
  • 4moves
Set 4 of 5: 4 moves, 3 rounds, 30 seconds rest between rounds
MoveRound 1Round 2Round 3
Front clapsReps · See how8–12 reps10–12 reps12–15 reps
Front raisesReps · See how8–12 reps10–12 reps12–15 reps
Hammer curlsReps · See how8–12 reps10–12 reps12–15 reps
Incline chest rowReps · See how8–12 reps10–12 reps12–15 reps

Set 5 of 5 · Strength

Set 5

Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.

  • 3rounds
  • 30 srest between rounds
  • 4moves
Set 5 of 5: 4 moves, 3 rounds, 30 seconds rest between rounds
MoveRound 1Round 2Round 3
Incline rowsReps · See how8–12 reps10–12 reps12–15 reps
Lateral leg raiseReps · See how4–8 reps8–12 reps10–12 reps
Single leg hip hingeReps · See how4–8 reps8–12 reps10–12 reps
Sit upsReps · See how8–12 reps10–12 reps12–15 reps

Cool-down

Cool-down

Slow down: do these 3 moves in order. That is one round. Rest 10 seconds, then go again: 2 rounds in total.

  • 2rounds
  • 10 srest between rounds
  • 3moves
Cool-down: 3 moves, 2 rounds, 10 seconds rest between rounds
MoveRound 1Round 2
Bicep wall stretchHold · See how5–8 hold8–10 hold
Hamstring stretchHold · See how5–8 hold8–10 hold
Neck+stretchHold · See how5–8 hold8–10 hold

Finish line

That is the whole workout. Well done.

Keep it for next time, plan it for another day or send it to yourself.

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What next?

Join the dots.

Each one opens its own page. Nothing from this workout is carried over.

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Make it a routine

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