Welcome to the Intense 45min Full Bodybuilding Workout.
The following training session is split into:
- Upper Body
- Lower Body
- Conditioning
Combining all these splits will give you a full-body session and the best of bodybuilding and CrossFit.
What can you expect from this workout?
- The complete duration is around 65 minutes including a good warm-up and cool-down.
- The number of reps is not high but the intensity is.
- Besides the physical challenge, this session will give you a mental push.
Let’s get to the workout.
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Warm-Up
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
Intense 45min Full Bodybuilding Workout
A) Lower body
3 rounds:
8 x Dumbbell Bulgarian Split Squat
1 min Banded Glute March
10 x Dumbbell Front Squats
(click on the links for movement demonstration)
B) Upper Body
2 x 1min max set Close-Grip Pushups (2min break in between)
2min max Banded Dumbbell Bend over Row
2 x 12 Dumbbell Alternating Strict Press
(click on the links for movement demonstration)
C) Bodyweight Conditioning 15min AMRAP
5 x Inverted Row
10 x Push-Up
15 x Air Squats
(click on the links for movement demonstration)
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How to approach it?
For the bodybuilding part:
Choose a weight that makes the exercises challenging but does not leave you gasping for air.
You should not go to muscle failure but have 2 to 3 reps left in the tank.
For the max effort – it is an all-out effort, nothing more to say.
Just go for it.
For the conditioning part:
Push for a good pace from the beginning.
Trust your fitness that you will recover and push the pace.
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How to scale it?
In case you need to adjust the movement because of for example an injury, this is what I would suggest to you:
- Dumbbell Bulgarian Split Squat: you can either do the Dumbbell Split Squat or drop the weights and do a bodyweight Bulgarian Squat
- Banded Glute March: try different resistance levels of the bands to find the right one for you
- Dumbbell Front Squats: an alternative would be a squat with the dumbbells on your side or a dumbbell goblet squat
- Close-Grip Pushups: a regular push-up or even knee push-ups would be an option here
- Banded Dumbbell Bend over Row: an option would be the dumbell bend over row without the band
- Dumbbell Alternating Strict Press: an option here would be the banded strict press
- Inverted Row: an option would be the dumbell bend over row
- Push-Up: knee push-ups would be an option here
- Air Squats: an alternative, if you are struggling to go deep in a squat, is the box air squat
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Cooldown
After a long workout like that make sure to have a proper cool-down to avoid injuries & give your body time to recover:
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Happy Sweating!