{"id":4937,"date":"2021-09-05T01:07:06","date_gmt":"2021-09-05T05:07:06","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=4937"},"modified":"2023-03-04T14:31:35","modified_gmt":"2023-03-04T19:31:35","slug":"1-hour-full-body-workout","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/1-hour-full-body-workout","title":{"rendered":"1 Hour Full Body Workout to Build Muscle at Home &#038; Gym"},"content":{"rendered":"\n<p>If you&#8217;re looking for an easy-to-follow and effective 1 hour full body workout routine to build strength and muscle, you&#8217;ve come to the right place. <\/p>\n\n\n\n<p>I\u2019ve shared two workout routines in this article. One is for those who train in the gym and the other is for those who exercise at home using their body weight only.<\/p>\n\n\n\n<p>Whether you are a male or female, you can follow one of the programs to improve your fitness level and body composition.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Should You Do Full Body Workouts?<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/1-Hour-Full-Body-Workout-1024x683.jpg\" alt=\"Should You Do Full Body Workouts?\" class=\"wp-image-4946\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/1-Hour-Full-Body-Workout-1024x683.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/1-Hour-Full-Body-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/1-Hour-Full-Body-Workout-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/1-Hour-Full-Body-Workout.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>The full body workout allows you to train nearly all muscle groups in one training session, which saves your time and makes your workout more efficient.<\/p>\n\n\n\n<p>It efficiently builds strength, endurance, and muscle mass and <a href=\"https:\/\/thefitnessphantom.com\/8-week-cardio-workout-plan-for-gym-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10182\" rel=\"noreferrer noopener\">improves cardiovascular fitness<\/a>.<\/p>\n\n\n\n<p>Studies suggest doing total body workout training is a safe and great way to increase maximum strength.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4937\"><a href=\"javascript:void(0)\"  title=\" A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men &#8211; Journal Strength and Conditioning Research\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4937-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4937-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32168178\/\" target=\"_blank\" rel=\"noreferrer noopener\"> A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men<\/a> &#8211; Journal Strength and Conditioning Research<\/span><\/p>\n\n\n\n<p>You&#8217;ll also perform a combination of <a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-exercises-list\" data-type=\"post\" data-id=\"5945\" target=\"_blank\" rel=\"noreferrer noopener\">push, pull, and leg exercises<\/a> in one session, which makes it interesting and keeps you motivated.<\/p>\n\n\n\n<p>Overall, the full body workout is a safe and time-effective workout program. Anyone who wants to improve their fitness and physique in a limited time should try this routine.<\/p>\n\n\n\n<p><strong>Here&#8217;s an example of 1 Hour Full Body Gym Workout:<\/strong><\/p>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"PbFMECUk\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2022-12-31T17:06:52.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"Full Body Workout.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"It includes a combination of compound, isolation, and bodyweight exercises that increase strength and hypertrophy and help transform the physique.\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/PbFMECUk-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/PbFMECUk.mp4\" \/>\n\t<\/div>\n\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Barbell Squat <\/strong>&#8211; 15, 12, and 10 reps<\/li>\n\n\n\n<li><strong>Bench Press<\/strong> &#8211; 12, 10, and 8 reps<\/li>\n\n\n\n<li><strong>Military Press<\/strong> &#8211; 10, 8, and 6 reps<\/li>\n\n\n\n<li><strong>Bar Dips<\/strong> &#8211; 12, 10, and 8 reps<\/li>\n\n\n\n<li><strong>Barbell Bent Over Row<\/strong> &#8211; 10, 8, and 6 reps<\/li>\n\n\n\n<li><strong>Lat Pulldown <\/strong>&#8211; 10, 8, and 6 reps<\/li>\n\n\n\n<li><strong>Plank<\/strong> &#8211; 60 seconds<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Workout Plan Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-pale-pink-background-color has-background\"><tbody><tr><td> Plan 1 <\/td><td>1 Hour Full Body Gym Workout Routine <\/td><\/tr><tr><td> Plan 2 <\/td><td>Full Body 1 Hour Workout at Home<\/td><\/tr><tr><td> Goal <\/td><td>Build Strength and Muscle <\/td><\/tr><tr><td> Frequency<\/td><td>2 to 6 Days a Week <\/td><\/tr><tr><td> Suitable For<\/td><td>Beginner Intermediate <\/td><\/tr><tr><td>Target Gender<\/td><td>Males and Females<\/td><\/tr><tr><td>Rest Between Sets<\/td><td>1-3 Minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Full Body<\/strong><\/strong> <strong>1 Hour<strong> <\/strong>Gym Workout Routine to Build Muscle<\/strong><\/h2>\n\n\n\n<p>If your goal is to build strength and muscle, you can follow this 1 hour gym workout routine for the desired number of times a week.<\/p>\n\n\n\n<p>I\u2019ve created this routine for myself and use it whenever I train my entire body in one session.<\/p>\n\n\n\n<p>It works for me and I hope it will also work for you. <\/p>\n\n\n\n<p>However, you need to follow this program for at least 2 months to see any visible changes.<\/p>\n\n\n\n<p>There will be a total of 6 days of workout schedule. So, if you work out twice a week, you\u2019ll complete this routine in three weeks.<\/p>\n\n\n\n<p>And if you exercise three times a week, it will take two weeks for you to complete this program. &nbsp;<\/p>\n\n\n\n<p><strong>Instructions:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Train at your own pace. <\/li>\n\n\n\n<li>Follow the standard set routine (complete all sets of one exercise before moving to another). You can also perform exercises in a circuit, but it will be challenging.<\/li>\n\n\n\n<li> Train a minimum of twice and a maximum of 4 days a week.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/1-hour-full-body-gym-workout.jpg\" alt=\"1 hour full body gym workout\" class=\"wp-image-14322\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/1-hour-full-body-gym-workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/1-hour-full-body-gym-workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/1-hour-full-body-gym-workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"has-luminous-vivid-amber-background-color has-background wp-block-heading\"><strong>Day 1<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Muscles Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Treadmill (Warm-up)<\/td><td>Full Body<\/td><td>3-5 min<\/td><\/tr><tr><td>Barbell Back Squat<\/td><td>Legs<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>Back<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Flat Bench Press<\/td><td>Chest<\/td><td>15, 12, 10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/iyt-raises-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell IYT Raises<\/a><\/td><td>Shoulder and Back<\/td><td>8 x 3<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstrings<\/td><td>12 x 3<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>Abs<\/td><td>10 x 2<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">full body 1 hour workout<\/figcaption><\/figure>\n\n\n\n<h4 class=\"has-luminous-vivid-amber-background-color has-background wp-block-heading\"><strong>Day 2<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Muscles Build<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pullups<\/td><td>Back and Biceps<\/td><td>8-10 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=iVpVk8x-VDQ\" target=\"_blank\" rel=\"noreferrer noopener\">Deadlift Off Blocks<\/a><\/td><td>Full Body<\/td><td>6-8 x 3<\/td><\/tr><tr><td>Incline Dumbbell Bench Press<\/td><td>Upper Chest<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>Back<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Hip Thrust<\/td><td>Glutes, Hams, &amp; Hips<\/td><td>10-12 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-oblique-exercises#2_Dumbbell_Wood_Chop\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Wood Chop<\/a><\/td><td>Obliques<\/td><td>10\/side x 2<\/td><\/tr><tr><td>Cycling <\/td><td>Full Body<\/td><td>5min<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">1 hour full body workout routine<\/figcaption><\/figure>\n\n\n\n<h4 class=\"has-luminous-vivid-amber-background-color has-background wp-block-heading\"><strong>Day 3<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Muscles Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Treadmill (Warm-up)<\/td><td>Full Body<\/td><td>3-5 minutes<\/td><\/tr><tr><td>Chinups<\/td><td>Back and Biceps<\/td><td>10, 8, 6 <\/td><\/tr><tr><td>Bar Dips<\/td><td>Chest, Shoulder, &amp; Triceps <\/td><td>12, 10, 8 <\/td><\/tr><tr><td>Lateral Raises<\/td><td>Shoulder<\/td><td>10, 8, 6<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>Chest and Lats<\/td><td> 10, 8, 6<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/weighted-planks\" target=\"_blank\" data-type=\"post\" data-id=\"5225\" rel=\"noreferrer noopener\">Weighted Forearm Plank<\/a><\/td><td>Core<\/td><td>30-sec x 2<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\">DB Romanian Deadlift<\/a><\/td><td>Posterior Chain<\/td><td>10, 8, 6<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">1 hour full body workout plan<\/figcaption><\/figure>\n\n\n\n<h4 class=\"has-luminous-vivid-amber-background-color has-background wp-block-heading\"><strong>Day 4<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Muscles Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Hack Squat<\/td><td>Thigh<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Barbell T-Bar Row<\/td><td>Back<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Military Press<\/td><td>Shoulder<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>Chest<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>Triceps<\/td><td>15 x 2<\/td><\/tr><tr><td>Alternate DB Curl<\/td><td>Biceps<\/td><td>15 x 2<\/td><\/tr><tr><td>Ab Wheel Rollout<\/td><td>Core  <\/td><td>6 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-luminous-vivid-amber-background-color has-background wp-block-heading\"><strong>Day 5<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Muscles Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>Full Body<\/td><td>3-5 mins<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>Legs<\/td><td>12 x 3<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>Back<\/td><td>12 x 3<\/td><\/tr><tr><td>Incline Dumbbell Bench Press<\/td><td>Chest<\/td><td>12 x 3<\/td><\/tr><tr><td>Chinups<\/td><td>Back and Biceps<\/td><td>10 x 3<\/td><\/tr><tr><td>Dips<\/td><td>Chest and Triceps<\/td><td>10 x 3<\/td><\/tr><tr><td>Rear Delt Raises<\/td><td>Posterior Delt<\/td><td>10 x 3<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">1 hour full-body gym workout to build muscle<\/figcaption><\/figure>\n\n\n\n<h4 class=\"has-luminous-vivid-amber-background-color has-background wp-block-heading\"><strong>Day 6<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Targeted Muscles<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pullups<\/td><td>Back<\/td><td>10 x 3<\/td><\/tr><tr><td>Deadlift<\/td><td>Full Body<\/td><td>8 x 3<\/td><\/tr><tr><td>One-Arm DB Rowing<\/td><td>Back<\/td><td>10 x 3<\/td><\/tr><tr><td>Deficit Pushups<\/td><td>Chest<\/td><td>10 x 3<\/td><\/tr><tr><td>Face Pull<\/td><td>Back and Shoulder<\/td><td>12 x 3<\/td><\/tr><tr><td>Hip Thrust<\/td><td>Posterior Chain<\/td><td>12 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1 Hour Full Body Workout Routine at Home<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/1-Hour-Full-Body-Workout-Routine-at-Home.jpg\" alt=\"1 Hour Full Body Workout Routine at Home\" class=\"wp-image-14323\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/1-Hour-Full-Body-Workout-Routine-at-Home.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/1-Hour-Full-Body-Workout-Routine-at-Home-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/1-Hour-Full-Body-Workout-Routine-at-Home-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<p>If you want to train systematically and <a href=\"https:\/\/thefitnessphantom.com\/free-6-week-bodyweight-training-plan\" target=\"_blank\" data-type=\"post\" data-id=\"6340\" rel=\"noreferrer noopener\">improve your fitness at home<\/a> with little or no equipment, this one hour full body workout plan is for you.<\/p>\n\n\n\n<p>This routine comprises numerous <a href=\"https:\/\/thefitnessphantom.com\/category\/bodyweight-workout\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">bodyweight exercises<\/a> that help build strength and muscle and improve cardiovascular fitness.<\/p>\n\n\n\n<p>I&#8217;ve shared <a href=\"https:\/\/thefitnessphantom.com\/6-day-workout-routine-at-home-with-pdf\" data-type=\"post\" data-id=\"12634\" target=\"_blank\" rel=\"noreferrer noopener\">six days routine<\/a> in this program. You can do three, four, or five days a week, depending on your fitness level and goal.<\/p>\n\n\n\n<p><strong>Instructions:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Perform exercises at low to moderate intensity<\/li>\n\n\n\n<li>Do exercises in a circuit.<\/li>\n\n\n\n<li>Perform as many rounds as possible in 60 minutes.<\/li>\n\n\n\n<li>The optimum interval time between sets is 30-90 seconds <\/li>\n\n\n\n<li>Aim for a minimum of two days and a maximum of four days a week.<\/li>\n\n\n\n<li>You can make any changes you want.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"has-luminous-vivid-amber-background-color has-background wp-block-heading\"><strong>Day 1<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Muscle Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Standard Squat<\/td><td>Quadriceps <\/td><td>15<\/td><\/tr><tr><td>Lunges<\/td><td>Quads &amp; Hams<\/td><td>10\/side<\/td><\/tr><tr><td>Incline Pushup<\/td><td>Chest<\/td><td>15<\/td><\/tr><tr><td>Lying IYT Raises<\/td><td>Back<\/td><td>10<\/td><\/tr><tr><td>Regular Pushup<\/td><td>Chest<\/td><td>15<\/td><\/tr><tr><td>Superman Pull<\/td><td>Back<\/td><td>10<\/td><\/tr><tr><td>Bench Dips<\/td><td>Triceps<\/td><td>15<\/td><\/tr><tr><td>Shoulder Tap<\/td><td>Upper Body<\/td><td>10\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/10-minute-abs-workout\" target=\"_blank\" rel=\"noreferrer noopener\">Abs Workout<\/a><\/td><td>Core<\/td><td>10-minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-luminous-vivid-amber-background-color has-background\"><strong>Day 2<\/strong><\/p>\n\n\n\n<p><strong>15-Minutes Cardio<\/strong> (Three rounds, five minutes each)<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/time<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Squat Jump<\/td><td>10 reps<\/td><td>30-sec<\/td><\/tr><tr><td>Mountain Climber<\/td><td>30-sec<\/td><td>30-sec<\/td><\/tr><tr><td>Jumping Jacks<\/td><td>30-sec<\/td><td>30-sec<\/td><\/tr><tr><td>Shoulder Tap<\/td><td>10\/side<\/td><td>30-sec<\/td><\/tr><tr><td>Jumping Lunges<\/td><td>10\/side<\/td><td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>30-Minute Bodyweight Strength Training<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Muscle Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-exercises-for-arms#10_Dive_Bomber_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Dive Bomber Pushup<\/a><\/td><td>Upper Body<\/td><td>10 x 2 sets<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/XrH-Kq_Oek0\" target=\"_blank\" rel=\"noreferrer noopener\">Inverted Row<\/a><\/td><td>Back and Biceps<\/td><td>10 x 3 sets<\/td><\/tr><tr><td>Burpees<\/td><td>Full Body<\/td><td>10 x 3 sets <\/td><\/tr><tr><td>Diamond Pushup<\/td><td>Chest, Triceps<\/td><td>10 x 3 sets  <\/td><\/tr><tr><td>Lying Towel Pull<\/td><td>Back<\/td><td>10 x 3 sets<\/td><\/tr><tr><td>Bench Dips<\/td><td>Triceps<\/td><td>10 x 2 sets <\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-pull-exercises#9_Incline_Towel_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Towel Row<\/a><\/td><td>Back<\/td><td>10 x 2 sets<\/td><\/tr><tr><td>Pike Pushup<\/td><td>Shoulder<\/td><td>10 x 2 sets  <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>15-Minute Core Workout<\/strong> (Perform three rounds, five minutes each)<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/time<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Crunches<\/td><td>15 reps<\/td><td>30-sec<\/td><\/tr><tr><td>Flutter Kicks<\/td><td>15-sec<\/td><td>30-sec<\/td><\/tr><tr><td>Alternate Heel Taps<\/td><td>10\/side<\/td><td>30-sec<\/td><\/tr><tr><td>Leg Raises<\/td><td>10 reps<\/td><td>30-sec<\/td><\/tr><tr><td>Side Plank Hip Dips<\/td><td>10\/side<\/td><td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-luminous-vivid-amber-background-color has-background wp-block-heading\"><strong>Day 3<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Muscle Worked<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td> Mountain Climbing<\/td><td>Full Body Warm-up<\/td><td>30-sec x 2 sets<\/td><\/tr><tr><td>Burpees<\/td><td>Full Body <\/td><td>10 x 2 sets<\/td><\/tr><tr><td>Split Squat<\/td><td>Leg<\/td><td>10 x 2 sets <\/td><\/tr><tr><td>Lateral Lunges<\/td><td>Leg<\/td><td>10 x 2 sets  <\/td><\/tr><tr><td>Archer pushup<\/td><td>Chest<\/td><td>10 reps x 2 <\/td><\/tr><tr><td>Plank To Push Up<\/td><td>Chest, Shoulder<\/td><td>10 reps x 2 <\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-exercises-for-arms\/#Bicep_Leg_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Bicep Leg Curl<\/a><\/td><td>Biceps<\/td><td>10 reps x 2<\/td><\/tr><tr><td>Floor I-Y-T Raise<\/td><td>Back<\/td><td>10 reps x 2<\/td><\/tr><tr><td>Reverse Crunches<\/td><td>Core<\/td><td>20 Reps<\/td><\/tr><tr><td>Russian Twist<\/td><td>Core <\/td><td>30-sec x 2 sets<\/td><\/tr><tr><td>Plank<\/td><td>Core <\/td><td>60 seconds <\/td><\/tr><tr><td>Side Plank<\/td><td>Core <\/td><td>30-sec\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-luminous-vivid-amber-background-color has-background wp-block-heading\"><strong>Day 4<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Muscle Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Squat Thrust<\/td><td>Legs<\/td><td>10 x 2 sets<\/td><\/tr><tr><td>Shoulder Tap<\/td><td>Arms, Core<\/td><td>10 x 2 sets <\/td><\/tr><tr><td>Nordic hamstring curl<\/td><td>Hamstring <\/td><td>10 x 2 sets  <\/td><\/tr><tr><td>Glutes Bridges<\/td><td>Glutes<\/td><td>10 x 2 sets   <\/td><\/tr><tr><td>Pike Pushup<\/td><td>Shoulder, Triceps<\/td><td>10 x 2 sets<\/td><\/tr><tr><td>Lying ITY Raises<\/td><td>Back<\/td><td>8 x 2 sets<\/td><\/tr><tr><td>Superman Pull<\/td><td>Back<\/td><td>10 x 2 sets<\/td><\/tr><tr><td>Plank<\/td><td>Core<\/td><td>60 seconds<\/td><\/tr><tr><td>Reverse Crunches<\/td><td>Core<\/td><td>20 Reps<\/td><\/tr><tr><td>Russian Twist<\/td><td>Core<\/td><td>15 Seconds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-luminous-vivid-amber-background-color has-background wp-block-heading\"><strong>Day 5<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Muscle Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Jump Squat<\/td><td>Full Body Warm-up  <\/td><td>20, 15, 10<\/td><\/tr><tr><td>Lunges<\/td><td>Quads, Hamstring<\/td><td>12, 10, 10<\/td><\/tr><tr><td>Close-grip pushup<\/td><td>Chest, Triceps<\/td><td>10 x 2 sets <\/td><\/tr><tr><td>Pike Pushup <\/td><td>Shoulder, Triceps <\/td><td>8 x 2 sets <\/td><\/tr><tr><td>Wall Handstand Push up<\/td><td>Shoulder, Triceps<\/td><td>10 x 2 sets<\/td><\/tr><tr><td>Modified Side plank<\/td><td>Bicep and Core<\/td><td>8 x 2 sets<\/td><\/tr><tr><td>W Superman Pull<\/td><td>Back<\/td><td>10 x 2 sets<\/td><\/tr><tr><td>Leg raises<\/td><td>Core<\/td><td>10 reps <\/td><\/tr><tr><td>V ups<\/td><td>Core<\/td><td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-luminous-vivid-amber-background-color has-background wp-block-heading\"><strong>Day 6<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Muscle Worked<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>High Knees<\/td><td>Full Body Warm-up<\/td><td>30 seconds<\/td><\/tr><tr><td>Inverted row<\/td><td>Back and Biceps<\/td><td>10 x 2 sets<\/td><\/tr><tr><td>Burpees<\/td><td>Full Body<\/td><td>10 x 2 sets<\/td><\/tr><tr><td>Push-up to Renegade Row<\/td><td>Upper Body<\/td><td>10 x 2 sets<\/td><\/tr><tr><td>Bench Dips<\/td><td>Triceps<\/td><td>10 x 2 sets<\/td><\/tr><tr><td>Close-grip pushup<\/td><td>Chest and Triceps<\/td><td>10 x 2 sets<\/td><\/tr><tr><td>Reverse Crunches<\/td><td>Core<\/td><td>20 seconds<\/td><\/tr><tr><td>Side Plank<\/td><td>Core<\/td><td>20 seconds<\/td><\/tr><tr><td>Toe Touch Crunch<\/td><td>Core<\/td><td>20 seconds<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">one hour full-body workout at home<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is 1 Hour of Workout a Day Enough to Build Muscle?<\/strong><\/h2>\n\n\n\n<p>Yes, one hour is the optimum time you can work out to build muscle and stay in shape.<\/p>\n\n\n\n<p>For example, I follow the one-hour gym routine three to four times a week. And it helps me stay fit, active, and aesthetic.<\/p>\n\n\n\n<p>Whether you <a href=\"https:\/\/thefitnessphantom.com\/30-minute-full-body-workout-at-gym-with-pdf\" data-type=\"post\" data-id=\"13434\" target=\"_blank\" rel=\"noreferrer noopener\">train for 30 minutes<\/a>, one hour, or 90 minutes a day, if you feed your muscles the required nutrition, sleep well and on time, and keep yourself hydrated, your muscles will grow and your body composition will improve.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-7e6bf900-22a3-477b-a070-bde058570dc7\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/1-hour-full-body-gym-workout.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">1-hour-full-body-gym-workout<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/1-hour-full-body-gym-workout.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-7e6bf900-22a3-477b-a070-bde058570dc7\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-5c0a686c-901f-4742-a16e-210e247e7433\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/Total-Body-1-Hour-Workout-at-Home.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Total-Body-1-Hour-Workout-at-Home-No-Equipment<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/Total-Body-1-Hour-Workout-at-Home.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-5c0a686c-901f-4742-a16e-210e247e7433\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Final Words<\/strong><\/h2>\n\n\n\n<p>The total body workout program effectively builds muscle, strength, and endurance in a limited time.<\/p>\n\n\n\n<p>It allows you to focus on each muscle group in every session and help you achieve more results in less time.<\/p>\n\n\n\n<p>However, it can be challenging for those starting new to physical training and unfamiliar with the exercise names.<\/p>\n\n\n\n<p>If you find it difficult to do full-body training, you can <a href=\"https:\/\/thefitnessphantom.com\/upper-lower-split\" target=\"_blank\" data-type=\"post\" data-id=\"5558\" rel=\"noreferrer noopener\">try upper\/lower<\/a>, push\/pull\/legs, or <a href=\"https:\/\/thefitnessphantom.com\/4-day-compound-workout-routine\" target=\"_blank\" data-type=\"post\" data-id=\"5065\" rel=\"noreferrer noopener\">compound split workouts<\/a>.<\/p>\n\n\n\n<p>Whichever program you follow, you should focus on <a href=\"https:\/\/thefitnessphantom.com\/list-of-compound-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"4243\" rel=\"noreferrer noopener\">compound liftings<\/a>, isolation, and isometric exercises.<\/p>\n\n\n\n<p>You\u2019ll also need to constantly increase loads (<a href=\"https:\/\/thefitnessphantom.com\/12-week-progressive-overload-strength-training-program-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13462\" rel=\"noreferrer noopener\">progressive overload<\/a>) if you want to build muscle.<\/p>\n\n\n\n<p>Building muscle isn\u2019t possible without nutrition, so make sure you feed sufficient macros to your muscles.<\/p>\n\n\n\n<p>Usually, those who want to increase their mass need to consume 2-3 g\/kg protein of their body weight throughout the day.<\/p>\n\n\n\n<p>You can also check out the&nbsp;<a href=\"https:\/\/thefitnessphantom.com\/highest-protein-foods-for-weight-gain\/\" target=\"_blank\" rel=\"noreferrer noopener\">highest calories protein<\/a>&nbsp;food that you can incorporate into your diet.<\/p>\n\n\n\n<a href=\"https:\/\/beyondbody.pxf.io\/c\/2649305\/1425423\/15412\" target=\"_top\" id=\"1425423\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"\/\/a.impactradius-go.com\/display-ad\/15412-1425423\" border=\"0\" alt=\"\" width=\"300\" height=\"250\" title=\"\"><\/a><img loading=\"lazy\" decoding=\"async\" height=\"0\" width=\"0\" src=\"https:\/\/imp.pxf.io\/i\/2649305\/1425423\/15412\" style=\"position:absolute;visibility:hidden;\" border=\"0\" alt=\"\" title=\"\">\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32168178\/\" target=\"_blank\" rel=\"noreferrer noopener\"> A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men<\/a> &#8211; Journal Strength and Conditioning Research<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking for an easy-to-follow and effective 1 hour full body workout routine to build strength and muscle, you&#8217;ve come to the right place. I\u2019ve shared two workout routines in this article. One is for those who train in the gym and the other is for those who exercise at home using their body &#8230; <a title=\"1 Hour Full Body Workout to Build Muscle at Home &#038; Gym\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/1-hour-full-body-workout\" aria-label=\"Read more about 1 Hour Full Body Workout to Build Muscle at Home &#038; Gym\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":14321,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[110],"tags":[338],"class_list":["post-4937","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-fitness","tag-1-hour-workout"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4937","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=4937"}],"version-history":[{"count":18,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4937\/revisions"}],"predecessor-version":[{"id":14331,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4937\/revisions\/14331"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/14321"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=4937"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=4937"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=4937"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}