Gym · Full Body
45-Minute Full-Body Gym Session
Walk in with a plan: five core lifts, clear sets and reps, out in 45 minutes.
- Duration
- 45 min
- Difficulty
- Intermediate
- Equipment
- Full Gym
- Target
- Full Body
- Format
- Strength · 5 Lifts
At a Glance
- Five core lifts
- Intermediate level
- Full gym
- 45 minutes
- Warm-up included
Workout Structure
- Warm-up
- 8 min
- Main Lifts
- 32 min
- Cooldown
- 5 min
Your Workout
Exercise List
Exercise Details
Goblet Squat
How to do it
- Hold a dumbbell at chest height.
- Squat between your knees with a tall torso.
- Drive up through mid-foot.
Modification — Bodyweight Squat: Drop the load to rehearse depth.
Dumbbell Bench Press
How to do it
- Set feet flat, slight arch maintained.
- Lower dumbbells to chest level.
- Press to straight arms.
Modification — Machine Press: Fixed path while learning the pattern.
Dumbbell Romanian Deadlift
How to do it
- Hinge hips back, dumbbells sliding down thighs.
- Feel hamstrings load, then drive hips forward.
- Keep the back flat throughout.
Modification — Kettlebell Deadlift: Shorter range from the floor builds the hinge.
Lat Pulldown
How to do it
- Grip just outside shoulders.
- Pull the bar to the upper chest.
- Control the return fully.
Modification — Assisted Pull-Up: Swap in when the machine is busy.
Farmer's Carry
How to do it
- Pick the heaviest dumbbells you can carry well.
- Walk tall without leaning.
- Set down with a hinge, not a drop.
Modification — Suitcase Carry: One dumbbell at a time for an anti-lean challenge.
Form Check
Do
- Warm up each pattern with light sets
- Control the lowering phase
- Ask staff for a spot on heavy presses
Avoid
- Loading the bar before the pattern is sound
- Bouncing reps off the chest
- Skipping rest to finish faster
Make It Harder — An Example
One example of how this workout could progress. It is not universally appropriate — adapt it to your recovery and experience.
Week 1
Find starting weights at 2 reps in reserve
Week 2
Add one rep per set
Week 3
Add the smallest plate jump
Week 4
Deload to 2 sets, then restart heavier
Make It Easier
Need a lower-impact version?
- Use machines for every lift
- Do 2 sets per lift
- Rest 2–3 minutes fully
- Bring the beginner full-body plan instead
After Your Workout
Cooldown & Recovery
3–5 minute easy cooldown:
- Slow walking or marching in place
- Gentle breathing — in through the nose, out through the mouth
- Light mobility for the joints you just trained
Then focus on hydration, nutrition and adequate recovery.
Workout Safety
- Learn each lift with light weights before loading — form first, always.
- Use safeties, spotters or machines for heavy pressing.
- Gym new? Book the free induction most gyms offer.
General information only — not personalized medical advice. See our Health Disclaimer.
Workout FAQ
How many days per week?
Two to three full-body sessions with rest days between covers most intermediates.
Gym or home for beginners?
Either — gyms add loading options and coaching; home wins on convenience. Pick the one you'll repeat.
How long should I rest between sets?
90 seconds to 2 minutes for main lifts; 60 seconds for lighter accessories.
What should I bring?
Water, flat shoes, a towel, and a logged plan — this page counts as the plan.
Sources & References
- WHO — Physical Activity Fact Sheet
- CDC — Physical Activity Guidelines for Adults
- ACSM — Resistance Training Recommendations
FitLifeGuide Editorial Team
Certified trainers & nutrition writers
Every FitLifeGuide article is written by our editorial team, reviewed against current exercise and nutrition guidance, and updated as recommendations evolve.
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