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Fullbody Home Workout: Build Muscle With Limited Equipment

By Steve Shaw

Experience

Beginner (1-2 years)

Days per week

3 days

Time

91 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Gain Strength (Female | Male)
Description

I receive quite a number of questions each month regarding how to build muscle at home using limited equipment. Because of this, I decided to build a sample workout and guide.Let me start off by stati

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Equipment

Backpack, Bench, Bodyweight, Dumbbell, Other

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

91 minutes

Genders

Female, Male

Days per week

3 days

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Gain Strength (Female | Male)
Description

I receive quite a number of questions each month regarding how to build muscle at home using limited equipment. Because of this, I decided to build a sample workout and guide.Let me start off by stati

Show More

Equipment

Backpack, Bench, Bodyweight, Dumbbell, Other

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

20%

Workout Overview

Week 1


Full Body Workout A

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ExerciseSetsRepsRestNotes
1. Dumbbell Lunges
Dumbbell Lunges
3 sets8 - 12 reps60s
w/ backpack
2. Dumbbell Bench Press
Dumbbell Bench Press
3 sets8 - 12 reps60s
3. One-Arm Bench Dumbbell Row3 sets8 - 12 reps60s
4. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets8 - 12 reps60s
5. Chair Tricep Dips
Chair Tricep Dips
3 sets8 - 12 reps60s
w/ backpack
6. Dumbbell Bicep Curl
Dumbbell Bicep Curl
3 sets8 - 12 reps60s
7. Stiff-Legged Dumbbell Deadlift3 sets8 - 12 reps60s
8. Dumbbell Shrug
Dumbbell Shrug
3 sets8 - 12 reps60s
Substitution: Calf Raise reps: 10-20
9. Weighted Sit-up3 sets10 - 25 reps60s

Full Body Workout B

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ExerciseSetsRepsRestNotes
1. Dumbbell Step-Up
Dumbbell Step-Up
3 sets25 reps60s
w/ Backpack
2. Dumbbell Flys
Dumbbell Flys
3 sets10 - 15 reps60s
3. Single Arm Dumbbell Clean3 sets8 - 12 reps60s
4. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets10 - 15 reps60s
5. Diamond Pushup
Diamond Pushup
3 setsAMAP reps60s
w/ feet elevated
6. Chin-up with Backpack3 sets8 - 12 reps60s
7. Dumbbell Hamstring Curl
Dumbbell Hamstring Curl
3 sets10 - 15 reps60s
8. Dumbbell Shrug
Dumbbell Shrug
3 sets8 - 12 reps60s
Substitution: Calf Raise with 10-20 reps
9. Dumbbell Side Bend
Dumbbell Side Bend
3 sets10 - 15 reps60s

Full Body Workout C

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ExerciseSetsRepsRestNotes
1. Backpack Goblet Squat3 sets10 - 15 reps60s
2. Push-up Backpack
Push-up Backpack
3 setsAMAP reps60s
3. Pull-up Backpack
Pull-up Backpack
3 sets8 - 12 reps60s
4. Sand bag Push Press
Sand bag Push Press
3 sets8 - 12 reps60s
One arm
5. Dumbbell One Arm Triceps Extension (on bench)
Dumbbell One Arm Triceps Extension (on bench)
3 sets8 - 12 reps60s
6. Hammer Curls
Hammer Curls
3 sets8 - 12 reps60s
7. Stiff-Legged Dumbbell Deadlift3 sets8 - 12 reps60s
8. Dumbbell Shrug
Dumbbell Shrug
3 sets8 - 12 reps60s
Substitution: Calf Raise with 10-20 reps
9. Plank3 sets60s60s
Substitution: Ab Wheel rollouts with 3 sets of 10-20 reps

Date Created: 8/24/20, 1:15 PM


Last Updated: 8/25/20, 4:56 AM

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