Intermediate Full Body Muscle Gain and Fat Loss Workout

Intermediate•Full Body•45 minutes•Barbells
⏱️ 45 min🔥 288-432 cal💪 9 exercises📈 Intermediate

Overview

Ready to push your limits? This intermediate workout challenges you to take your fitness to the next level. Working every major muscle group builds balanced strength and burns maximum calories. This 45-minute session is structured to keep you challenged while allowing proper recovery. Using barbells adds resistance to maximize your results. Commit to this workout 2-3 times per week for 4-6 weeks, and you'll see noticeable improvements in strength, endurance, and overall fitness.

Muscles Targeted

Primary: Quadriceps, Glutes, Chest, Core

Secondary: Shoulders, Triceps, Hamstrings, Calves

Warm-Up (5 minutes)

Arm Circles30 sec each direction
Leg Swings10 each leg
Bodyweight Good Mornings10 reps
High Knees30 seconds

Intermediate Full Body Muscle Gain and Fat Loss Workout

Intermediate• Full Body• 45 minutes
Equipment needed: Barbells, Bench, Bodyweight, Cable Machine, Dumbbells, Kettlebells, Pull Up Bar

Why this workout?

This workout is designed to effectively target the full body while promoting muscle gain and fat loss. The combination of compound movements and isolation exercises ensures a balanced approach, suitable for intermediate fitness levels. The circuit finisher keeps the heart rate elevated, maximizing calorie burn and enhancing metabolic conditioning.

Main Workout

Barbell Squats
4 sets of 10 reps • Rest: 1 min
Keep your chest up and back straight during the squat.
Dumbbell Bench Press
4 sets of 10 reps • Rest: 1 min
Ensure the dumbbells are controlled and don't drop too low.
Pull-Ups
3 sets of 8 reps • Rest: 1 min
Use a band for assistance if needed.
Modifications: Use assisted pull-up machine or bands if necessary.
Kettlebell Swings
3 sets of 12 reps • Rest: 1 min
Focus on driving through your hips and squeezing your glutes.
Cable Rows
3 sets of 10 reps • Rest: 1 min
Keep your back straight and pull towards your lower ribs.
Dumbbell Lunges
3 sets of 10 reps • Rest: 1 min
Step forward and keep your front knee above your ankle.

Finisher - Circuit

Complete each exercise back-to-back with minimal rest, then rest for 1 minute before repeating the circuit.

3 rounds • Rest between rounds: 1 min

Burpees
1 sets of 10 reps
Jump high at the end of each burpee and land softly.
Dumbbell Thrusters
1 sets of 10 reps
Perform a squat and then press the dumbbells overhead in one fluid motion.
Mountain Climbers
1 sets • 30 seconds
Keep your core tight and drive your knees toward your chest quickly.
Focus on form and control during all exercises to maximize effectiveness and reduce injury risk.

Cool-Down (5 minutes)

Standing Quad Stretch30 sec each leg
Standing Hamstring Stretch30 sec each leg
Chest Doorway Stretch30 seconds
Child's Pose45 seconds

Tips for Best Results

  • 💧 Hydration: Drink water before, during, and after your workout
  • 🍎 Nutrition: Eat protein within 30-60 minutes of finishing
  • 📈 Progress: Track your reps and aim to add 1-2 each week
  • 😴 Recovery: Get 7-8 hours of sleep for optimal muscle repair

What's Next?

Advanced Version

Ready for more challenge? Step up the intensity.

60-Minute Session

Have more time? Get a longer workout in.

Upper Body Focus

Switch it up with a upper body workout.

Frequently Asked Questions

Is this workout good for weight loss?

Yes! This 45-minute full body workout burns approximately 288-432 calories per session. Combined with a modest calorie deficit, doing this workout 3x weekly supports sustainable fat loss while building lean muscle.

How often should I do this workout?

Aim for 3-4 sessions per week. Listen to your body—if you're still sore, take an extra rest day.

What if some exercises are too difficult?

Every exercise in this workout can be modified. Look for the 'Modifications' notes under each exercise. As you get stronger, gradually progress to the full version.

How long until I see results?

With consistent training and proper nutrition, expect noticeable strength gains within 2-3 weeks and visible changes within 4-6 weeks.

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