60-Minute Muscle Building Workout (Intermediate) — No Equipment
60-Minute muscle building routine with 9 exercises, suitable for intermediate trainees. Equipment profile: No Equipment.
Exercises
9
in this workout
Muscle groups
6
targeted
Loaded moves
0
need equipment
Bodyweight-only
9
no equipment needed
Composed of 9 exercises, each linked to its canonical detail page with step-by-step instructions and alternatives.
What the 60-Minute Muscle Building Workout (Intermediate) — No Equipment Data Reveals
60-Minute Muscle Building Workout (Intermediate) — No Equipment opens on session length: a 60-Minute template with 9 catalogued moves, time budget is the binding constraint before muscle mix.
Among 186 workout templates on PlainExercise, this one sits in the upper third by exercise count (≥ 7 moves). Longer books usually mean more isolation finishers after the compound core, not a harder session by themselves.
Primaries are dispersed across 6 muscle groups; even the lead (abdominals, 3 slots) is only 33% of the book, a full-body-leaning muscle building template.
Context matters: this is a template, not a personalised training plan. Sets, reps, load, and rest are not prescribed because appropriate values depend on training age, recovery, sleep, and goals a static page cannot know. The "intermediate" label reflects assumed movement-pattern prerequisites, not safety at any load. General educational information, not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
Exercises (9)
- Body-Up triceps · body only
- Clock Push-Up chest · body only
- Close-Grip Push-Up off of a Dumbbell triceps · body only
- Decline Crunch abdominals · body only
- Freehand Jump Squat quadriceps · body only
- Frog Sit-Ups abdominals · body only
- Gorilla Chin/Crunch abdominals · body only
- Hyperextensions With No Hyperextension Bench lower back · body only
- Natural Glute Ham Raise hamstrings · body only
Before you start
- Warm up 5–10 minutes with mobility that matches the lead primary (abdominals).
- Intermediate muscle building on no equipment: adjust sets/reps/rest to recovery, this is a template, not a prescription.
- Sharp or joint pain is a stop signal. Discontinue any exercise that causes pain.
- General information only. Consult a physician or certified trainer before starting any new exercise program.