Building muscle doesn’t have to be difficult. This workout helps you build muscle mass by incorporating exercises that engage and challenge big muscle groups.

Add this workout to your exercise routine and you’ll build stronger, more defined muscles fast.

Complete 4 to 5 supersets of goblet squats and banded rows


Goblet squats – 4 to 5 sets of 10 to 12 reps, followed by 30 seconds of rest
Tempo: 4-0-2-0

  • Lift the kettlebell and hold it against your chest with the handle facing inward
  • Stand with your toes pointed slightly outwards and your feet shoulder-width apart
  • Bend your hips and knees before lowering your body as close to the ground as possible
  • As you descend, remember to keep your arms close to the sides of your chest and elbows pointed down
  • Pause at the bottom of your squat before driving through your heels, legs and glutes to bring your body back to the starting position for one rep


Banded rows – 4 to 5 sets of 10 to 12 reps, followed by 30 to 60 seconds of rest
Tempo: 3-0-1-2

  • Loop an exercise band around the bottoms of your feet and grip each end firmly with both hands, wrists facing inward
  • Stand with your feet shoulder-width apart with your knees slightly bent
  • Keep your back straight as you hinge forward
  • Bend your arms and pull the band towards your midsection until your elbows form a 90-degree angle
  • As you pull the band upward, twist your wrists outward
  • Pause briefly before straightening your arms and releasing the band back to the starting position for one rep

Complete 4 to 5 supersets of B-stance Romanian deadlifts and push-ups to stars


B-stance Romanian deadlifts – 4 to 5 sets of 8 to 10 reps, followed by 30 seconds of rest
Tempo: 2-0-1-2

  • Begin standing with your feet shoulder-width apart, holding a dumbbell with both hands in front of your body
  • Step your left foot out in front of the body
  • Push your hips backward and drop into a Romanian deadlift
  • Once you are at the bottom of this movement, push through your legs to return to the starting position for one rep
  • Step the right foot forward and repeat this exercise on the opposite leg


Push-ups to star – 4 to 5 sets of 8 to 10 reps, followed by 30 to 60 seconds of rest
Tempo: 3-1-1-0

  • Begin in a plank position with your hands stacked under your shoulders, your core engaged, back straight and the balls of your feet planted firmly into the ground
  • Straighten your elbows to press yourself upward
  • Reach your left hand upward and rotate your torso to the left side
  • Plant your left hand back on the ground and lower yourself back down to the starting position
  • Repeat on this movement, this time reaching upward with your right hand

Complete 3 to 4 supersets of frog pumps and isolateral banded rows


Frog pumps – 3 to 4 sets of 15 to 20 reps, followed by 30 seconds of rest
Tempo: 2-0-2-0

  • Lay on a mat with your arms at your sides, your knees dropped out to each side and the pads of your feet pressed against one another to form a diamond shape
  • Squeeze your glutes and lift your buttocks of the floor until your body forms a straight line from your shoulders to your hips
  • Lower your buttocks back down to the ground for one rep


Isolateral banded rows – 3 to 4 sets of 12 to 15, followed by 30 to 60 seconds of rest
Tempo: 3-0-2-1

  • Loop an exercise band around the bottoms of both feet and grip one end with your left hand
  • Stand with your feet shoulder-width apart with your knees slightly bent
  • Keep your back straight as you hinge forward slightly
  • Bent your left arm and pull the band towards your midsection until your elbow is bent 90 degrees
  • Pause briefly before straightening your left and releasing the band back to the starting position for one rep
  • After completing the designated amount of reps, repeat this movement with the right arm


Shoulder taps torsion control – 4 sets of 20 second intervals, followed by 10 seconds of rest

  • Begin in a high plank position with your feet hip width apart and hands directly under the shoulders
  • Keeping your body still and stable, slowly raise your right hand to touch your left shoulder
  • Place your right hand on the floor and lift your left hand to touch your right shoulder
  • Continue alternating hands for the duration of the exercise