Gym Full Body Workout for Intermediate
A gym full body workout for intermediate that you can do in a commercial gym. 6 exercises, about 47 minutes, targeting abs, chest, hamstrings, quads, shoulders.
| Level | Intermediate |
| Equipment | Gym |
| Time | About 47 minutes |
| Muscles | Abs, Chest, Hamstrings, Quads, Shoulders, Upper & Mid Back |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Dumbbell Lunges | 4 × 8–12 / side |
| 2. Barbell Bench Press - Medium Grip | 4 × 8–12 |
| 3. Seated Cable Rows | 4 × 8–12 |
| 4. Romanian Deadlift | 4 × 8–12 |
| 5. Face Pull | 4 × 8–12 |
| 6. Cable Crunch | 4 × 15 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Pick a weight that leaves about 1–2 reps in the tank on the last set. Rest 60–120 seconds on big lifts, 45–60 seconds on smaller ones.
- Do this workout 1–2 times a week (or 2–3 times for full-body sessions), with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Dumbbell Lunges
Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
2. Barbell Bench Press - Medium Grip
Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
3. Seated Cable Rows
For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
4. Romanian Deadlift
Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion. Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
5. Face Pull
Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
6. Cable Crunch
Kneel below a high pulley that contains a rope attachment. Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
Weekly plans that use this workout
More workouts like this
Gear for this workout
Gym duffel bagShoe compartment and space for everything.See it on Amazon →
Gym glovesBetter grip and fewer calluses.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.