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WORKOUT TEMPLATE

Quick Full Body

A compact full-body session for days when you want useful work without a long gym visit.

Category
full-body
Level
intermediate
Estimated time
30 min
Exercises
5
Total sets
14

Workout flow

Exercise 1

Back Squat

3 sets
Target reps
Set 1: 8Set 2: 8Set 3: 8
Primary muscles
quads, glutes

Exercise 2

Push-Up

3 sets
Target reps
Set 1: reps not specifiedSet 2: reps not specifiedSet 3: reps not specified
Primary muscles
chest
3 sets
Target reps
Set 1: 10Set 2: 10Set 3: 10
Primary muscles
back, lats

Exercise 4

Hip Thrust

3 sets
Target reps
Set 1: 10Set 2: 10Set 3: 10
Primary muscles
glutes

Exercise 5

Face Pull

2 sets
Target reps
Set 1: 15Set 2: 15
Primary muscles
shoulders, back

Muscles worked

  • back2 primary, 0 secondary, 2 total
  • biceps0 primary, 2 secondary, 2 total
  • glutes2 primary, 0 secondary, 2 total
  • hamstrings0 primary, 2 secondary, 2 total
  • shoulders1 primary, 1 secondary, 2 total
  • chest1 primary, 0 secondary, 1 total
  • lats1 primary, 0 secondary, 1 total
  • quads1 primary, 0 secondary, 1 total
  • triceps0 primary, 1 secondary, 1 total

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