One-Hour Full-Body Workout Using Compound Movements
If you're looking to maximize your time at the gym, compound movements are the way to go. These exercises target multiple muscle groups simultaneously, helping you build strength, improve coordination, and burn more calories in less time.
In this blog, we'll guide you through a one-hour full-body workout featuring compound movements using various types of gym equipment. Whether you're training at home or in a gym, this workout will leave you feeling strong and accomplished!
Key takeaways
- The full six-lift session — deadlift, push press, pull-ups, front squats, renegade rows, kettlebell swings — needs only a barbell, plates, a pair of dumbbells, one kettlebell and a rack with a pull-up bar. No machines required.
- Multi-joint compound exercises "produce the best overall increases in strength" and should be performed early in a session while you're fresh, according to the American College of Sports Medicine's position stand on resistance training.
- The NHS recommends adults do muscle-strengthening activities that work all the major muscle groups on at least 2 days a week — this session covers legs, back, chest, shoulders, arms and core in one sitting.
- Heavy, high-intensity resistance training raises "excess post-exercise oxygen consumption" (EPOC) — the afterburn effect — by 6–15% of the session's total energy cost, according to the American Council on Exercise.
- Our own kettlebell range runs from 4kg to 40kg across cast iron, neoprene and chrome/rubber finishes — comfortably covering the 8–24kg starting weights most people need for the swings in this workout.
What you'll need for this workout
A barbell and plates, a pair of dumbbells, one kettlebell, a bench and a pull-up bar or rack. That's the whole session — six lifts, one hour, no machines required.
Read our full guide: the best equipment for compound movements at home →
What Are Compound Movements?
Compound movements are exercises that engage multiple joints and muscle groups at once. Unlike isolation exercises (like bicep curls), compound exercises deliver a bigger bang for your buck. The American College of Sports Medicine's position stand on resistance training states that multi-joint exercises "produce the best overall increases in strength in all lifters," and recommends performing them early in a workout, while you're still fresh, because of their high energy demands.
Benefits of Compound Movements:
- Efficiency: Work multiple muscles in one exercise.
- Strength Gains: Build overall power and functional strength.
- Calorie Burn: Higher intensity leads to more calories burned.
- Balance and Coordination: Engage stabilizing muscles for improved athletic performance.
- Functional Fitness: Mimic real-life movements to improve everyday strength.
What Does the 1-Hour Full-Body Compound Workout Look Like?
Workout Overview
- Duration: 60 minutes
- Equipment Needed: Dumbbells, barbell, pull-up bar, kettlebell, or just bodyweight for home variations.
- Structure: Perform 3 rounds of the exercises below. Rest 90 seconds between exercises and 2–3 minutes between rounds.
The table below shows the six core lifts, the equipment each one needs, and the muscles it targets, so you can see the whole session at a glance.
| Lift | Primary equipment | Muscles worked |
|---|---|---|
| Deadlift | Olympic bar + plates | Hamstrings, glutes, lower back, traps |
| Push press | Olympic bar or dumbbells | Shoulders, triceps, core, legs |
| Pull-ups | Rack with pull-up bar | Back, biceps, shoulders |
| Front squats | Rack + Olympic bar | Quads, glutes, core, shoulders |
| Renegade rows | Hex dumbbells | Back, shoulders, core, arms |
| Kettlebell swings | Kettlebell | Glutes, hamstrings, lower back, shoulders |
Warm-Up (5–10 Minutes)
Prepare your body for the workout with dynamic movements:
- Jumping Jacks – 2 minutes
- Bodyweight Squats – 10 reps
- Arm Circles – 1 minute
- Leg Swings – 30 seconds per leg
- Hip Bridges – 10 reps
If you have a rower or bike, 3 minutes at a moderate pace works just as well to raise your body temperature before you load a bar.
Full-Body Circuit (45–50 Minutes)
1. Deadlifts
- Muscles Worked: Hamstrings, glutes, lower back, traps
-
How to Do It:
Stand with feet hip-width apart. Grip a barbell, keeping your back straight and core engaged. Lift the barbell to standing, then lower it with control. - Reps: 10–12
Kit for this lift: a 20kg Olympic bar with rotating sleeves and rubber or urethane plates. Fixed-weight bars won't let you load heavy enough to keep progressing.
2. Push Press
- Muscles Worked: Shoulders, triceps, core, legs
-
How to Do It:
Hold a barbell or dumbbells at shoulder height. Bend your knees slightly and use your legs to press the weight overhead. Lower slowly. - Reps: 10–12
Kit for this lift: the same Olympic bar, or a pair of dumbbells if you'd rather press one arm at a time and iron out any side-to-side imbalance.
3. Pull-Ups
- Muscles Worked: Back, biceps, shoulders
-
How to Do It:
Grip a pull-up bar with palms facing away. Pull your chin above the bar, then lower yourself with control. Use resistance bands for assistance if needed. - Reps: 8–10
Kit for this lift: a squat stand or rack with an integrated pull-up bar covers pull-ups, front squats and the press — one purchase, three of the six lifts in this session.
4. Front Squats
- Muscles Worked: Quads, glutes, core, shoulders
-
How to Do It:
Hold a barbell or dumbbells in the front rack position. Lower into a squat, keeping your chest up and knees aligned. Return to standing. - Reps: 10–12
Kit for this lift: a rack with adjustable J-cups so you can unrack at the right height, plus safety arms if you train alone.
5. Renegade Rows
- Muscles Worked: Back, shoulders, core, arms
-
How to Do It:
In a push-up position, grip dumbbells on the floor. Row one dumbbell to your torso while stabilizing with the other arm, then switch sides. - Reps: 10 per arm
Kit for this lift: hex dumbbells only — round dumbbells roll out from under you mid-rep. A urethane coating won't mark your floor.
6. Kettlebell Swings
- Muscles Worked: Glutes, hamstrings, lower back, shoulders
-
How to Do It:
Hold a kettlebell with both hands. Swing it between your legs, then thrust your hips forward to bring it to shoulder height. - Reps: 15–20
Kit for this lift: most men start at 16–24kg and most women at 8–12kg. A chrome handle stays comfortable through high-rep sets; a rubber base protects your floor.
Optional Extras (If You Have the Time or the Kit)
The six lifts above are the session. If you have a well-equipped gym and want to extend it, these three add chest volume, shoulder health and a conditioning finisher.
7. Dumbbell Bench Press
- Muscles Worked: Chest, shoulders, triceps
- How to Do It: Lie on a flat bench with dumbbells in hand. Press them upward until your arms are fully extended, then lower back to starting position.
- Reps: 10–12
8. Cable Machine Face Pulls
- Muscles Worked: Rear delts, traps, upper back
- How to Do It: Using a cable machine with a rope attachment, pull the rope toward your face, keeping your elbows high. Focus on squeezing your shoulder blades together.
- Reps: 12–15
9. Medicine Ball Slams
- Muscles Worked: Core, shoulders, legs
- How to Do It: Hold a medicine ball overhead, then slam it forcefully onto the ground. Pick it up and repeat.
- Reps: 15–20
Cool Down (5–10 Minutes)
End your workout with stretching to relax your muscles and improve flexibility:
- Hamstring Stretch – 1 minute per leg
- Cat-Cow Stretch – 1 minute
- Child's Pose – 1 minute
- Chest Stretch – 30 seconds per arm
- Shoulder Stretch – 30 seconds per arm
Why Does This Workout Work?
This one-hour full-body routine maximizes your time by targeting every major muscle group with compound movements. By incorporating a variety of gym equipment—barbells, dumbbells, kettlebells, and cables—you'll build strength, improve endurance, and enhance functional fitness.
By combining classic lifts like deadlifts and squats with dynamic moves like kettlebell swings and renegade rows, you'll develop a strong, balanced, and powerful body. The heavier, more demanding the lift, the bigger the payoff after you finish: the American Council on Exercise reports that high-intensity, heavy resistance training can add 6–15% to the total energy cost of a session through EPOC — the "afterburn" effect that keeps burning calories after you've put the kit away.
What Are the Keys to Getting the Most From This Workout?
- Focus on Form: Prioritize proper technique to avoid injury and maximize results.
- Progressive Overload: Gradually increase weight or reps to challenge your muscles.
- Stay Consistent: Commit to this workout 2–3 times a week for noticeable progress.
- Use Quality Equipment: Durable and reliable gym gear can make a huge difference in your workouts.
Pro Tip: Use progressive overload by increasing the weight slightly each week to keep challenging your muscles and seeing results.
What Equipment Do You Need for This Workout?
To get the most from this routine, having the right setup makes all the difference. This is the complete kit list for the six-lift session, in the order most people buy it:
1. Racks & RigsFrom £652View range → 
2. Olympic BarbellsFrom £168View range → 
3. Weight PlatesFrom £26View range → 
4. DumbbellsFrom £13 per pairView range → 
5. KettlebellsFrom £21View range → 
6. BenchesFrom £594View range → Not sure what to buy first? Our complete guide to the best equipment for compound movements at home walks through it in order, with budgets.
Why Train With Pro Gym Essentials?
At Pro Gym Essentials, we're committed to helping you achieve your fitness goals with high-quality gym equipment. From adjustable dumbbells to sturdy barbells and kettlebells, we have everything you need to create the perfect workout setup.
Everything in this workout is commercial-grade kit that we supply to home gyms, studios and gyms across the UK. If you're not sure what you need for the space you have, call us — we'll spec it out with you before you spend anything.
Build this setup at home
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Frequently asked questions
Is a one-hour workout enough to build muscle? Yes. One hour is more than enough time to hit every major muscle group when you use compound movements. What matters far more than session length is intensity, consistency and progressive overload — training this way two to three times a week will build muscle for most people.
Can I do this workout at home? Yes. The full six-lift session needs a barbell, plates, a pair of dumbbells, one kettlebell and a rack with a pull-up bar. That fits comfortably in a single garage bay or spare room, and it's the setup most of our home gym customers end up with.
What is the minimum equipment I need to start? A barbell, a set of plates and a squat rack with a pull-up bar will cover four of the six lifts. Add a kettlebell and a pair of dumbbells and you can run the whole session. Our equipment guide breaks this down by budget.
How often should I do this workout? Two to three times a week, with at least one rest day between sessions. The NHS recommends muscle-strengthening activity on at least 2 days a week, and compound movements are demanding on the central nervous system, so recovery is part of the programme, not an optional extra.
Should I use a fixed barbell or an Olympic barbell? For this session, an Olympic barbell. Fixed barbells are excellent for circuits and studio classes because there is no loading time, but you cannot add weight to them — which makes progressive overload on deadlifts and front squats impossible. Buy an Olympic bar and plates.
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