10 Best Full Body Workouts for Maximum Muscle Gain

Are you struggling to find the time to hit the gym while still wanting to maximize your muscle gain? Perhaps you're dealing with gym intimidation or simply don't have the space for bulky equipment at home. You're not alone. Busy professionals are increasingly seeking effective full body workouts that can be done in limited time and space. In 2026, we’ve compiled the 10 best full body workouts that will help you build muscle efficiently, no matter your fitness level.

Quick Stats:

• Total Time: 30-40 minutes
• Equipment Needed: Yoga mat, light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 minutes)

1. Arm Circles - 1 minute
2. High Knees - 1 minute
3. Bodyweight Squats - 1 minute
4. Torso Twists - 1 minute
5. Leg Swings (front to back) - 1 minute

Full Body Workouts

1. Bodyweight Squats

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and knees behind your toes.
• Modification: Perform squats to a chair for support.

2. Push-Ups (Standard or Knee)

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Perform on your knees for an easier version.

3. Plank to Shoulder Taps

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your hips stable as you alternate touching your shoulders.
• Modification: Drop to your knees to reduce difficulty.

4. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Single-leg glute bridge for increased challenge.

5. Renegade Rows (with dumbbells)

• Reps: 10 per side
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and avoid rotating your hips.
• Modification: Perform on your knees if needed.

6. Lateral Lunges

• Reps: 10 per side
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Push your hips back as you step to the side.
• Modification: Reduce range of motion for an easier version.

7. Tricep Dips (using a sturdy chair)

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows close to your body as you lower down.
• Modification: Bend your knees to make it easier.

8. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your back flat and drive your knees towards your chest.
• Modification: Slow down for a lower intensity.

9. Superman Exercise

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Lift your arms and legs simultaneously, squeezing your lower back.
• Modification: Perform one limb at a time for an easier version.

10. Burpees

• Reps: 8
• Sets: 3
• Rest: 1 minute between sets
• Form Cue: Jump explosively at the end for maximum effort.
• Modification: Step back instead of jumping for a lower intensity.

Cool Down (3-5 minutes)

1. Child's Pose - 1 minute
2. Standing Forward Bend - 1 minute
3. Cat-Cow Stretch - 1 minute
4. Figure Four Stretch - 1 minute per side

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |----------------------------|---------------|------|-------------| | Bodyweight Squats | 15 reps | 3 | 45 seconds | | Push-Ups | 12 reps | 3 | 45 seconds | | Plank to Shoulder Taps | 30 seconds | 3 | 30 seconds | | Glute Bridges | 15 reps | 3 | 45 seconds | | Renegade Rows | 10 per side | 3 | 45 seconds | | Lateral Lunges | 10 per side | 3 | 45 seconds | | Tricep Dips | 12 reps | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Superman Exercise | 12 reps | 3 | 45 seconds | | Burpees | 8 reps | 3 | 1 minute |

Complete in: 30-40 minutes

Conclusion

These workouts are designed to fit into your busy schedule while delivering maximum muscle gain. Aim to complete these routines 3 times a week, with rest days in between to allow for recovery. As you progress, consider increasing the weights or reps to continue challenging your muscles.

For personalized coaching and real-time feedback to ensure you're executing these exercises correctly, consider signing up for our live 1-on-1 sessions.