Build muscle and get toned with this advanced full-body gym workout. Your only goal: work through each superset with everything you\'ve got. For resistance exercises, choose a challenging weight and commit. The exercise instructions are right there when you need them.
Keep that rhythm steady and continuous, bring those legs all the way up!
About this workout
Advanced Full-Body Gym Workout: Build & Tone is a free 31 min workout plan with 8 illustrated exercises for your core, quadriceps, abs and back. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
You'll need full gym for this workout. Tap any exercise to see form instructions and possible substitutions if a piece of equipment isn't available.
How long does the Advanced Full-Body Gym Workout: Build & Tone take?
The full workout takes about 31 minutes, covering 8 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an advanced workout designed for experienced lifters. If you're newer to training, scale it down with lighter loads and longer rests, or browse our library for a beginner or intermediate version of a similar routine.
What muscles does this workout target?
This routine primarily works your glutes & hip flexors, quadriceps, shoulders, abs, lower back, upper back & lower traps. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For gain muscle, get toned, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Build muscle and get toned with this advanced full-body gym workout. Your only goal: work through each superset with everything you\'ve got. For resistance exercises, choose a challenging weight and commit. The exercise instructions are right there when you need them.
Auto-advanceStart exercises automatically after a 5-second delay
Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back, Quadriceps
Shoulder-width stance. Tight core and flat back. Bend at the knees and hips. Lower yourself. Arms fully extended. Chest up and gaze straight ahead.
Bring knees in and shoulders up. Drive hips forward. Keep the bar close to your body. Forcefully exhale and perform a full extension of the knees and hips.
Use the momentum to bring elbows high. Rotate your elbows around and under the bar. Rack the bar across the front of your shoulders.
Press the barbell above your head. Lower the bar.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
Stand with your feet a little wider than shoulder width apart with your hands firmly gripped on the barbell at about the same width as your feet. The barbell should be resting on your upper thighs
Using your hips for initial explosiveness, thrust them forward into the barbell
At the same time bring the barbell up along your body using the initial thrust
Finish with the barbell resting across your upper pectoral muscles
Place a firm grip on two appropriately weighted dumbbells. Before driving the dumbbells above your head, make sure that your core is tight and your chest is up.
Push the dumbbells straight above your head, locking out your elbows.
Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those dumbbells fixed overhead throughout the entire movement.
This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting, if working with an adjustable dumbbell ensure all is locked tightly into place.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings, Shoulders
Place a firm grip on an appropriately weighted plate. Before driving the plate above your head, make sure that your core is tight, your chest is up, and your grip is solid.
Push the plate straight above your head, locking out your elbows.
Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep that plate fixed overhead throughout the entire movement.
This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting, if working with an adjustable dumbbell ensure all is locked tightly into place, and your hands are dry.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back, Middle Back / Lats, Upper Back & Lower Traps
Place a firm grip on two water bottles. Before driving the water bottles above your head, make sure that your core is tight and your chest is up.
Push the water bottles straight above your head, locking out your elbows.
Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those water bottles fixed overhead throughout the entire movement.
This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting.
Lie on an exercise mat and place your feet your under something that will not move or ask a spotter hold them down for you. Keep your knees bent.
Raise your upper body from the mat to form V-shape with your thighs.
Keep your arms fully extended in front of your chest, clasping your hands together.This is the start position.
In a smooth motion, twist your upper body to the right until you feel a stretch in your back and sides. Keep your arms parallel to the floor and exhale as you do this. Hold for a count of one and inhale.
Return to the start position while breathing out.
Repeat the movement,this time to the left side of your body.
Repeat.
As your strength increases, you can hold a weight plate or medicine ball in front of you to increase resistance and engage other muscle groups.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
Place your hands lightly on the sides of your head.
Curl your torso upwards so your shoulders are slightly raised off the floor..
Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
Slowly move your legs in a pedaling action as if you are riding a bicycle.
As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
After each crunch, return to the start position inhaling as you do so.
Without pausing, repeat the movement to the other side.
Repeat without pausing for the desired number of repetitions to each side.
Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.
Primary muscle group(s):
Obliques
Secondary:
Abs
Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
Fully extend your arms down the side of your body, palms facing in. This is the start position.
Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
Return to the starting position smooth motion, inhaling as you do so.
Repeat the movement, this time to your left side.
When you have completed the movement on both sides, you have done one repetition.
Place two dumbbells or kettlebells on the floor about shoulder width apart.
In a push up position, place your hands on the grip section of each bell for support.
Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow.
Hold for a count of one.
Your breathing should remain constant throughout the movement.
Lower the bell to the floor and without pause, then repeat the movement with your other arm.
When you have rowed both arms, that is one repetition.
Repeat for the desired number of repetitions.
This is an advanced level exercise. Lower strength and poor form has the potential for injury to the middle and lower back and wrists.
Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Biceps, Forearms, Shoulders
Lean forward into an incline bench
Using a neutral grip, hold a dumbbell in each hand so your palms are facing in.
Your arms should be fully extended and hanging straight down. This is the start position.
Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides.
Hold and squeeze your shoulder and back muscles.
Return to the start position in a slow, controlled movement.
Repeat.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
