Advanced Full Body Build Muscle Workout — Gym

Advanced full-body gym workout for muscle building. Focus on heavy compound lifts to maximize gains. Includes warm-up and cool-down.

Level: advanced · Muscle group: full-body · Equipment: gym · Duration: 75 min

Exercise Breakdown (8 exercises)

1. 1. Barbell Back Squat
   4 sets · 5 reps · 90s rest
2. 2. Barbell Bench Press
   4 sets · 5 reps · 90s rest
3. 3. Barbell Deadlift
   3 sets · 3 reps · 120s rest
4. 4. Pull-ups
   3 sets · AMRAP reps · 75s rest
5. 5. Overhead Press
   3 sets · 6 reps · 75s rest
6. 6. Barbell Rows
   3 sets · 8 reps · 60s rest
7. 7. Plank
   3 sets · 60s reps · 45s rest
8. 8. Hanging Leg Raises
   3 sets · 10 reps · 45s rest

Want this workout personalized? Take the free quiz and FitForge AI builds a custom plan based on your goals.