This is the Full Body workout from the HIIT and Weights plan. It trains Chest, Back, Quads, Shoulders, Hamstrings and Core across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Dumbbell Bench Press while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 45 to 75 seconds on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Dumbbell Bench Press | 3 × 12 |
 Dumbbell Row | 3 × 12 |
 Dumbbell Goblet Squat | 3 × 12 |
 Dumbbell Shoulder Press | 3 × 12 |
 Dumbbell Romanian Deadlift | 3 × 12 |
 Plank | 3 × 60 |
