How to Build Muscle with 5 Full Body Workouts Per Week

Are you struggling to find the time for effective strength training? Juggling work, family, and personal commitments can leave little room for lengthy gym sessions. The good news is you can build muscle efficiently with just five full-body workouts a week, right from the comfort of your home. In this guide, you'll learn how to maximize your results in minimal time, using no equipment or minimal gear.

Quick Stats Box

• Total Time: 25-30 minutes per workout
• Equipment Needed: Yoga mat required, light dumbbells (5-10 lbs) optional
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Weekly Workout Overview

This program consists of five full-body workouts that target all major muscle groups. Each workout includes a warm-up, a main workout section, and a cool-down. You'll work out every other day for optimal recovery and muscle growth.

Warm-Up (5 Minutes)

1. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
2. Bodyweight Squats - 1 minute (slow and controlled)
3. High Knees - 1 minute (jog in place, bringing knees high)
4. Torso Twists - 1 minute (gentle twists to warm up the spine)
5. Leg Swings - 1 minute (30 seconds per leg, swinging side to side)

Workout Structure

Each workout consists of five exercises. Perform the following for each exercise:

• Reps: 10-12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: Focus on controlled movements.

Exercise List:

1. Push-Ups (Standard/Incline)

   • Reps: 10-12
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your body in a straight line from head to heels.
   • Modification: Do incline push-ups against a wall for easier variation.

2. Goblet Squats (Bodyweight or Dumbbell)

   • Reps: 10-12
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your chest up and push through your heels.
   • Modification: Perform air squats without weights for an easier version.

3. Plank to Shoulder Tap

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your hips stable as you tap each shoulder.
   • Modification: Drop to your knees for a modified plank.

4. Lunges (Forward or Reverse)

   • Reps: 10-12 per leg
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your front knee behind your toes.
   • Modification: Step back instead of forward for easier lunges.

5. Supermans

   • Reps: 10-12
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Lift arms and legs while squeezing your glutes at the top.
   • Modification: Lift just your arms or legs for an easier version.

Exercise Summary Table

| Exercise | Reps | Sets | Rest | |------------------------------|--------------|------|---------------| | Push-Ups | 10-12 | 3 | 45 seconds | | Goblet Squats | 10-12 | 3 | 45 seconds | | Plank to Shoulder Tap | 30 seconds | 3 | 45 seconds | | Lunges | 10-12 per leg| 3 | 45 seconds | | Supermans | 10-12 | 3 | 45 seconds |

Cool-Down (3-5 Minutes)

1. Child's Pose - 1 minute
2. Standing Forward Fold - 1 minute
3. Seated Hamstring Stretch - 1 minute (30 seconds per leg)
4. Cat-Cow Stretch - 1 minute (30 seconds each position)

Complete in: 25-30 minutes

Conclusion

By incorporating these five full-body workouts into your weekly routine, you can effectively build muscle without the need for a gym. Aim to perform these workouts three times a week, allowing for rest days in between to promote recovery. As you progress, consider increasing the weight of your dumbbells or adding more reps to each set.

If you're ready to take your training to the next level, consider personalized coaching. Our certified trainers offer real-time feedback to ensure you're performing each exercise correctly and safely.