Workout Routines

The ultimate total-body workout routine to build maximum muscle

Pack on serious size with this quick full-body workout designed to increase muscle mass across your entire physique.

The ultimate total-body workout routine to build maximum muscle
Westend61 / Getty
Westend61 / Getty
Duration 45
Exercises 13
Equipment Yes

Total-body workouts sound like they would take a long time. But when you boil down the exercises needed to cover every area, there are only three of your concern—a push, a pull, and a squat. This is the ultimate in minimalism, and works superbly for beginners or people who are short on time.

How it works

Any kind of pressing exercise will train your chest, shoulders, and triceps. Any pulling movement (a row or chinup variation) recruits your back, rear delts, biceps, and forearms. Squatting movements (and deadlifts, which aren’t quite a squat but require all the same muscles) take care of the quads, hamstrings, and glutes. Even your calves get some stimulation as they help to stabilize your squat. Your abs, of course, get worked on all these movement patterns, provided they’re done with free weights rather than machines, and work to brace your spine throughout.

This workout contains everything you need to put on size fast—a squat, press, and pullup—done with heavy weights, and you should be able to wrap it up within 45 minutes.

Option A

Complete all five sets for the squat, and then perform the overhead press and weighted pullup in alternating fashion. That is, complete a set of the press, rest, then do a set of the pullup, rest again, and repeat until you’ve finished all five sets for each.

Option B

Applying the same principle as the previous workout, here we offer three different push, pull, and lower-body exercises with some additional abs and calves work thrown in. This routine is ideal if you find yourself with a bit more time to train than you did when choosing Option A. It can also be alternated with Option A, to add some variety to your training. The different exercise and rep ranges will switch up the muscle-building stimulus.

Alternate sets of the bench press and seated cable row. So you’ll do one set of 1A, rest, then one set of 1B, rest again, and repeat until all sets are complete. Perform the remaining exercises as normal straight sets.

Option C

Here, we continue the theme of pushing, pulling, and lower-body movements making up the core of the workout and add in some direct arms work. The high-rep approach (sets of 15) works well in conjunction with the previous two sessions, and you may rotate through all three of them. For instance, perform Option A on Monday, Option B on Wednesday, and Option C on Friday.

Perform the exercise pairs (marked A and B) in alternating fashion. So you’ll do one set of A, rest, then one set of B, rest again, and repeat until all sets are completed for the pair. The remaining exercises are done conventionally.

Option A The ultimate total-body workout routine to build maximum muscle

Exercise 1.

Squat You'll need: Squat Rack How to
Squat thumbnail
5 sets
5 reps
120 sec. rest

Exercise 2A.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
5 sets
5 reps
60 sec. rest

Exercise 2B.

Weighted Pullup You'll need: Pullup Bar How to
Weighted Pullup thumbnail
5 sets
5 reps
90 sec. rest

Option B The ultimate total-body workout routine to build maximum muscle

Exercise 1A.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
4 sets
10 reps
60 sec. rest

Exercise 1B.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
4 sets
10 reps
60 sec. rest

Exercise 2.

Dumbbell Romanian Deadlift You'll need: Dumbbells How to
Dumbbell Romanian Deadlift  thumbnail
4 sets
10 reps
90 sec. rest

Exercise 3.

Pallof Press ISO Hold You'll need: Cable Machine How to
Pallof Press ISO Hold thumbnail
3 sets
30 sec. each side reps
30 sec. rest

Exercise 4.

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
4 sets
10 reps
60 sec. rest

Option C The ultimate total-body workout routine to build maximum muscle

Exercise 1.

Trap bar deadlift with walk You'll need: Trap Bar How to
Trap bar deadlift with walk thumbnail
3 sets
15 reps
120 sec. rest
Except without the walk

Exercise 2A.

Incline Dumbbell Row You'll need: Dumbbells How to
Incline Dumbbell Row thumbnail
3 sets
15 reps
60 sec. rest

Exercise 2B.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
3 sets
15 reps
60 sec. rest

Exercise 3A.

EZ-Bar Curl You'll need: EZ-Bar How to
EZ-Bar Curl thumbnail
3 sets
15 reps
60 sec. rest

Exercise 3B.

Decline EZ-Bar Lying Triceps Extension You'll need: EZ-Bar How to
Decline EZ-Bar Lying Triceps Extension thumbnail
3 sets
15 reps
60 sec. rest
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