Full Body Muscle Gain & Fat Loss Workout

Intermediate•Full Body•60 minutes•Barbells
⏱️ 60 min🔥 384-576 cal💪 11 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 60-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

Full Body Muscle Gain & Fat Loss Workout

Intermediate• Full Body• 60 minutes
Equipment needed: Barbells, Dumbbells, TRX, Kettlebells, Medicine Ball

Why this workout?

This workout is designed for intermediate individuals looking to gain muscle and lose fat, utilizing a variety of exercises that target all major muscle groups. The combination of strength training and a high-intensity circuit finisher ensures that you build muscle while also promoting fat loss through increased heart rate and calorie burn. With a total duration of 60 minutes, including adequate rest times, this workout is efficient and effective for your fitness goals.

Main Workout

Barbell Squats
4 sets of 10 reps • Rest: 1 min
Keep your back straight and go down to parallel.
Dumbbell Bench Press
4 sets of 10 reps • Rest: 1 min
Control the weights, do not let them drop down too quickly.
TRX Rows
4 sets of 12 reps • Rest: 1 min
Keep your body straight and pull with your back, not your arms.
Kettlebell Swings
4 sets of 15 reps • Rest: 1 min
Use your hips to drive the kettlebell upwards, maintain a neutral spine.
Medicine Ball Slams
3 sets of 15 reps • Rest: 1 min
Engage your core and slam the ball down with power.
Pull-Ups
3 sets of 8 reps • Rest: 1 min
If needed, use a band for assistance.
Modifications: Use a band for assistance if unable to do full pull-ups.
Plyo Box Jumps
3 sets of 10 reps • Rest: 1 min
Land softly and use your arms to help propel you up.

Finisher - Circuit

Complete each exercise in sequence, rest as needed, and repeat the circuit 2 times.

2 rounds • Rest between rounds: 1 min

Air Bike
1 sets • 30 seconds
Pedal as fast as you can for 30 seconds.
Jump Rope
1 sets • 30 seconds
Jump continuously for 30 seconds.
Burpees
1 sets • 30 seconds
Perform as many burpees as possible in 30 seconds.
Dumbbell Thrusters
1 sets • 30 seconds
Perform thrusters with dumbbells for 30 seconds.
Adjust weight according to your strength level. Focus on form over quantity to maximize muscle gain and fat loss.

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.

Upper Body Focus

Switch it up with a upper body workout.

Frequently Asked Questions

Is this workout good for weight loss?

Yes! This 60-minute full body workout burns approximately 384-576 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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